Monday 111205

Fitness/Performance A
Description:4 rounds of:
6 Push Presses (increase in weight each set)
Rest 90 seconds
20 Dumbbell Walking Lunges
Rest 90 seconds

This is not a timed workout. Log Result

Fitness/Performance B
Description:5 rounds for time of:
Max Unbroken Pull-up
Standing Broad Jump 6ft male 5 ft female

Post total time.
Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups. Log Result

Competition A
Description:Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder

Men = 205 lbs, Women = 135 lbs.

Rest exactly 8 minutes, and then:

Competition B
Description:Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder

Men = 155 lbs, Women = 105 lbs.

Rest exactly 8 minutes, and then:

Competition C
Description:As many rounds as possible in 12 mins of:
250 m Row
25 Kettlebell Swings 1.5 pood (M) 1 pood (F)
50 Double Unders

Post total rounds.