Friday 140214

Vise / Vise Downtown

-Conditioning-

A.
As many reps as possible in 4 minutes of:
Burpees, 6” above reach target

B.
In 15 minutes:
Row 2000 meters
100 Double Unders

then, with the remaining time, as many reps as possible of:
10 Wall Balls, 20#/14#
15 Abmat Sit ups

-Strength Class-

A. Dead-lift 4x2
B. Press 4x2

AW
Barbell Lateral Lunges, 8 each leg
Rest 45 seconds
DB High Pulls from the Hang, 20 reps
Rest 45 seconds

-Valentines Workout- (12 pm DT, 12:30 CB, 6:30 CB)

As many reps as possible in 4 minutes of:
Simultaneous burpees where partners must jump and touch hands overhead.

Rest 2 minutes

Then, For Time: 100 Deadlifts 115/75 (Releasing hands when the bar touches the floor)

While one partner dead-lifts the other holds a plate overhead (45#/25#)

Rest 1 minute

Row 150 Calories

While one partner rows the other does ab mat situps (number of situps is deducted from overall time in seconds)

Rest 1 minute

200 Air Squats

While one partner squats the other holds a plank. Squats cannot be completed unless the partner is in a legitimate plank.

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