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Wednesday 141008


Teresa K. doing Curtis P's. Being in vet school I know she isn't able to get to the gym as often as she'd like, but when she is here, she makes the most of it. Keep it up Teresa!
Fitness

2K row for time (10min cut off)

Rest 5min


10 min AMRAP:

20 walking lunge steps with a KB, 24/16kg
20 KB Clean and Jerk (10 ea.), 24/16kg

Rest 5min


10min AMRAP:

2 burpees
2 goblet squats
2 CTB
3 burpees
3 goblet squats
3 CTB
4 burpees
4 goblet squats
4 CTB
Etc...


Notes:
- walking lunges are done with one KB; hold it however you'd like
- scale CTB to regular pull-ups, jumping pull-ups, ring rows, etc.

Performance

A1. push press, 3x8-10 TnG; rest 30sec
A2. legless rope climb, 3x1 ascent, wear wtd vest if possible; rest 30sec
A3. kipping ring dip, 3xAMRAP-1; rest 30sec
A4. TTB, 3x15 reps, done in unbroken 5′s; rest 2mins
+
8min @ 80-90% effort:
2 L pull-ups
3 deficit HSPU, 3″
8 wall balls, 20/14lb to 10′ target men AND women

Notes:
- A1-A4 is a big 3 round circuit of sorts; stick as close to the prescribed rest as possible
- be smart on RC; use your feet if shouldn't be attempting legless yet
- if less than 5 ring dips change to ring pushups or continue until 8-10reps
- grinder pace on 8min work

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