Friday 11.22.13

Jake Thorp.

2014 REGIONAL & GAMES ATHLETES

1.  Metcon
Tabata - 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 - Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  Report scores as follows:
Row: 60
BJ: 77
PP: 64
DL: 48

2.  4 RFT:
40m Prowler, bodyweight
8 Burpees

3.  Core
A.  5x20 Alternating 1-arm Ring Extensions (10/arm)
B.  5x10 Double Ring Extensions
Demo Video of both movements

2014 OPEN ATHLETES

1.  Metcon
Tabata - 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 - Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  Report scores as follows:
Row: 51
BJ: 77
PP: 64
DL: 48

   “A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” 

― Robert A. Heinlein