3.7.13 Power Endurance, 45/15 Circuit

Workout 1
Run 800m
Then:
P1 15x Double Unders or 45x Single-Unders
P2 Rest
Switch, rotate for 12 minutes
Then:
45s Work, 15s Transition
-Row
-Battle Ropes (various patterns – keep the rope moving!)
-Ski Erg
-Wall Ball (20/14)
-FLR on Rings
-Rope Pull/Sprint
-Burpee/Pull-up OR Burpee (under pull-up bar, jump up and try to touch the bar)
-Rest
Rotate through for 30 minutes
Then:
Cool Down
 
Participants
[gp_workout1]
 
Workout 2
40x Burpees +
30x Snatch @ 75# +
30x Burpees + 
30x Snatch @ 135# +
20x Burpees +
30x Snatch @ 165# +
10x Burpees + 
As many reps as possible Snatch @ 210#
Get as far as possible in 17 minutes
Then:
Cool Down
 
Results
[gp_workout2]
 
 
Coach’s Comments 
N/A
 
Photos
Don't be in a rush doing Wall Ball. Catch the ball, sink all the way into the bottom of the squat and demonstrate control. Use your whole body to project the wall to the target above. The goal is to keep moving for the entire 45s.

Don’t be in a rush doing Wall Ball. Catch the ball and sink, under control,  all the way into the bottom of the squat. Use your whole body to project the wall to the target above. The goal is to keep moving for the entire 45s.

I didn't want to think about this workout in Vegas. So I knocked it out early this morning. 158 reps.

I didn’t want to think about this workout in Vegas. So I knocked it out early this morning. 158 reps. I’ll be thinking about everyone tomorrow night.