Workout of the Day: 10-31-14 Friday HALLOWEEN

Warm Up

With a partner;

1’ AMRAP – Air Squat

-rest 30 seconds-

1’ AMRAP – Push-ups

-rest 30 seconds-

1’ AMRAP – Sit-ups

-rest 30 seconds-

1’ AMRAP – Burpees

*score is total reps completed

**losing partner runs 1 mile

PARKLAND

Olympic

Clean Progressions

Conditioning:

Conditioning

For time:

Run 400m 

21 Deadlifts (135#/95#)

21 AbMat Sit-ups

Run 600m 

15 Cleans (135#/95#)

15 AbMat Sit-ups

Run 800m 

9 Jerks (135#/95#)

9 AbMat Sit-ups

*20 minute cap

SUBU | NORTH SHORE

Olympic

12 minutes to establish a 2RM – C&J Complex

*Complex = 1 Clean First Pull + 1 Power Clean + 1 Jerk (any style)

Conditioning

For time:

Run 400m 

21 Deadlifts (155#/105#) (185#/125#)

21 AbMat Sit-ups

Run 600m 

15 Cleans (155#/105#) (185#/125#)

15 V-ups

Run 800m 

9 Jerks (155#/105#) (185#/125#)

9 TTB

*20 minute cap