Workout 8.28.14
Nickname: Fry-Day.
Don’t forget! PM Classes are cancelled and we are going to hike the Water Gap at 5:30pm! Bring Water, family and friends are welcome!
2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders
Review Rope Climb- S Wrap and J Hook
5 @ 60% 1-RM
3 @ 75%
1 @ 85%
3 @ 80%
2 @ 85%
1 reps @ 90%
Max reps @ 70-75%
Max reps @ 70-75%
AMRAP in 15:00:
500m Row
30 Lateral Jumps over Rower
15 Dumbell or KB Thrusters- Moderate to Heavy, should be challenging!
1 Rope Climb or 3 Ground to Stand
3 Sets:
15 GHD Situps or Ab Mat Situps
15 Hip Extensions or Supermans