8/27/13: Burners

Strength

None

AM WORKLOAD

8 x 500m of alternating between the rower and skiErg. Or stay on the same device throughout all 8 rounds. 

Rest 2 Minutes between each interval. Set a pace that you will have a hard time maintaining for all 8 intervals. I set a goal to keep all under 1:45 for the row and all under 1:55 for the SkiErg. 

Rest 15 Minutes

For Time:

5 Clean and Jerks (185)

5 Muscle ups

50 Double unders

4 Clean and Jerks

4 Muscle ups

40 double unders

3 clean and jerks

3 muscle ups

30 double unders

2 clean and jerks

2 muscle ups

20 double unders

1 clean and jerk

1 muscle up 

10 double unders

Time=7:00

PM WORKLOAD
For time:

21 Hand Stand Push-ups

21 Hang Cleans (135)

200m run

15 Handstand Push-ups

15 Hang Cleans

200m run

9 Hand Stand push-ups

9 Hang Cleans

200m run