Wednesday, August 21, 2013

Warm up: Tiki Tiki x 2 lengths
cossack insertion x 2 lengths
cross step x 3 lengths
cossack to cross step x 3 lengths


A.  15 Thrusters 35/45 lbs
      25 Double Unders
      Rest 2 minutes
      6 sets

Rest 10 minutes (no sitting, unless it is in the bottom of a squat)

B. Run 800 meters for time.  (use the new route) 


PM. BCBD
Beasts Division - if you do not have a muscle up on the rings or bars, please practice for 20 minutes.  Ask the coach for help.

B. handstand walking - at least 15 attempts

C. Tabata push ups x 8 rounds

Rest 5 minutes

 D. Tabata kipping COVP pull ups x 8 rounds

Brute Division:
A. Tabata push ups x 8 rounds

Rest 5 minutes

B. Tabata kipping COVP pull ups x 8 rounds