Tuesday 3.12.11

Tadpole.

ALL ATHLETES

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3.  3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 55/35 - 20 meters each arm.

4.  Ring Routine

Not for time, in as few sets as possible complete 10 reps of:
Strict Muscle up + L-sit + Handstand push-up
Complete a MU.  Once on top of the rings perform a L-sit, then tuck your knees and work yourself into an inverted position, then press into a HSPU.  Return under control to below the rings and continue. 

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

challenge and record the result. Save for late comparison. If you cannot do a muscle-up,

try anyway; the struggle is more important than the accomplishment."

-Greg Glassman