9.5.16 Training Sessions (2), Holiday Workout

 

 

GENERAL FITNESS
WORKOUT:
In teams of two perform the following:
Partition work as you see fit
600m Rogue Sled Drag @ 200/150 (Switch every 150m)
2500/2200m Ski Relay
200x KBS @ 60/45 
150x Burpees/Plate Hops
12x200m Sandbag Shuttle
200x Sledgehammer Strikes
Then:
Cool Down

 

 

COMPETITIVE FITNESS
In teams of two complete the following: 75 min time cap
Rx: 135/95, 20/14
“Abatte” run together split CnJ up how you want
1 mile run
21Clean and Jerks
800m Run
21 Clean and Jerks
1 mile run
Then:
“Isabelle”- must do equal reps
30 Snatches
Then:
“Amanda’s Special Labor Day Finisher”- split up how you want
300 Dubs
8 Rounds:
10 Wall Balls
1 Rope Climb
200 Dubs
4 Rounds:
10 Wall Balls
1 Rope Climb
100 Dubs
2 rounds:
10 Wall Balls
1 Rope Climb
Then:
Fall Down

 

COACH’S COMMENTS
N/A

 

PHOTOS

DSC_0658

6:30 crew.

8:00am crew.

8:00am crew.

9:30am crew.

9:30am crew.