March 14, 2020 – LIVE.PERFORM.COMPETE

March 14, 2020 – LIVE.PERFORM.COMPETE

LIVE

A. Time is Ticking (LIVE)

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
Dual Dumbbell Shoulder to Overhead @ 15/10 kg
Barbell Sumo Deadlift High Pull @ 25/20 kg
Box Jump 24/20 inches
Wall Ball Shots @ 8/4 kg
Calories of Rowing
Rest 1 minute between each round

PERFORM

A. Time is Ticking (PERFORM)

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
Dual Dumbbell Shoulder to Overhead @ 17.5/12.5 kg
Barbell Sumo Deadlift High Pull @ 35/25 kg
Box Jump 24/20 inches
Wall Ball Shots @ 10/6 kg
Calories of Rowing
Rest 1 minute between each round

COMPETE

A. Time is Ticking (COMPETE)

For 3 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
Dual Dumbbell Shoulder to Overhead @ 20/15 kg
Barbell Sumo Deadlift High Pull @ 40/30 kg
Box Jump 24/20 inches
Wall Ball Shots @ 10/6 kg
Calories of Rowing
Rest 1 minute between each round

B. Alternating Sets: Strict Ring Dip, Band Assisted Glute Ham Raise, Strict Knees to Elbows, Rear Delt Fly

4 sets of:
B1. 6-10 Strict Ring Dips (2011 tempo)No restB2. 6-10 Band Assisted Glute Ham Raises (2010 tempo)No restB3. 6-8 Strict Knees to Elbows (2010 tempo)No restB4. 15-20 Rear Delt Flies (1011 tempo)Rest 2 minutes

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