"Competitors"
a) Pause Back Squat to 5 x 7
b) Every 2 Mins for 10 Rounds
3 x Pause Strict Press
c) "Malone"
500m Ski Erg
30 x Calorie Assault Bike
500m Row
"Crossfit"
a) Every 2 Mins for 10 Rounds
1 x Power Clean & Split Jerk
1 x Power Clean & Split Jerk
b) WOD
18 x Barbell Thrusters (115, 80)
9 x Muscle Ups
12 x Thrusters
6 x Muscle Ups
6 x Thrusters
3 x Muscle Ups
1600m Run
3 x Muscle Ups
6 x Thrusters
6 x Muscle Ups
12 x Thrusters
9 x Muscle Ups
18 x Thrusters
"Condition X"
a) Every 12 Mins for 3 Rounds
1500m Row
30/20 x Calorie Airdyne
b) 5 Rounds
30 secs x Hollow Hold
30 secs x Rest
30 secs x Plank
30 secs x Rest