Wednesday 2014.07.16

July 16, 2014

Evolution

Team Fifties
For time, working as male/female pairs, each athlete completes:

50-calorie row — 2:45
50 GHD sit-ups — 3:30
50 wall-ball shots (14#/10′) — 3:05
50 box jump overs (20″) — 3:32

12:52.

Paul splits — 2:20, 5:10 (2:50), 7:20 (2:10) — maybe only did 45?, 9:45.

Em splits — 3:35, 7-ish? (3:25), 10:30 (3:30), 12:53 (2:23)

Triples Chipper F
For time:
50 Heavy medicine-ball cleans (150 lb. / 80 lb.) — Sam/Jess/Sam/Em rotation
50 muscle-ups — Sam 15 (RT-assisted), Jess/Em 17-18 each in 3 sets
100 handstand push-ups — Sam about 10 total (to 1 abmat), Jess/Em about 45 each.

Women — 12:29. Maybe 6:00 stones, 4:00 MU, 2:30 HSPU?

Men — 5:00 ish for stones; 3:30-ish for MU; 2:30-ish for HSPU.

Strength

Clean
2:00 to 1RM

Press/Pull-Up
5×2 AHAP
3:00 Rest

Press — 20kgx5, 30×2, 35×2, 40×2, 45×1/F, 42×2, 42×2, 42×2, 42×2, 42x
Pull-Up (palms backwards) — 0x2, 0x2, 0x2, 0x2, 0x2, 0x2 (C2B), 0x2 (C2B), 0x2 (C2B), 0x2.
(Alternating)

Evolution 2
(Based on assessment)

Speed Cycle
10-1:
STOH 135/95
TTB

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