Team Workout!

Friday, July 11, 2014

Fitness

Skill:

Practice Freestanding Handstand Progressions for 10 minutes.

Notes:  Choose according to skill level.  Use spotters!

-60sec Inverted Hold
-60sec HS hold with wrists 3-6” from wall
-30sec Forearm supported HS
-30 sec Handstand hold kicking up in free space

Advanced

Strength:

Wendler Cycle 3, Week 4:

Deadlift: 40% x 5, 50% x 5, 60% x 5

Team Conditioning:

Teams of three must complete a total of 4 sets each as quickly as possible of:

Row 500 Meters
Then:
5 Hand-Release Push-Ups
10 Box Jumps (24?/18?)
5 Hand-Release Push-Ups
10 Box Jumps (24?/18?)
5 Hand-Release Push-Ups
10 Box Jumps (24?/18?)
Then:
Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. Teammate A starts on the row, once completed, the second teammate may begin rowing while A works through the couplet.  B may begin couplet once A has finished and begins the run.  B may start run once A has returned. Continue in this “conga” style manner until all teammates have completed 4 sets.