Fitness
For load:
Pullover (barbell or dumbbell) 15-12-10-8
(make consistent increases)
For total reps:
Every 1:00 for 10:00
Odd min: Weighted Sit-up 25lbs
Even min: Toes to Bar
(choose reps prior to start. unbroken)
3 rounds for time:
400m Run
50 Double under
(rest 1:30 between rounds)
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Competitor
For load:
Every 1:00 for 10:00
2 Clean
(add 10lbs/5lbs each minute)
“Annie”
For time:
50-40-30-20-10
Double under
Sit-up
5 rounds: (slowest is score)
500m Row
(rest 1:00 between rounds)
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Weightlifting
Deload for testing on Saturday.
Snatch
70% 3×1
Clean & Jerk
70% 3×1
“Becoming number one is easier than remaining number one.”
~Bill Bradley
