Friday 20150220

Warm-up

There and Back Again

10 Leg Swings L&R
Down and Back High Knees
10 Burpees
Down and Back Monster Walk
10 Hollow Rocks or :30 Dead Bug
Down and Back Bear Crawl
10 Super Mans
Down and Back Heels to Glutes
10 Kips

Weightlifting

Shoulder Press (5x8@63%)

Build to 63% and complete 5x8 in 20 minutes. Perform an as many reps as possible in the last set, but stop 2-3 reps shy of failure.

Metcon

Metcon (AMRAP - Rounds and Reps)

Complete the following in the designated time domains...

Minutes 0-3 - Accumulate :30 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 4-6 - Accumulate :60 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 7-9 - Accumulate :90 seconds in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

Minutes 10-12 - Accumulate one max hold for as long as possible in an L-Sit then perform an AMRAP of...

20 Double Unders
5 Eight Count Body Builders

*Score Rounds and Reps and pick up where you left off.