Friday080416

Fitness Workout
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps 20″

Performance, Ninja
1.
“Last Man Standing”
The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.
On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

Performance: 6/4 Muscle-Ups
Ninja: 8/6 Muscle-Ups
——–
Picking up on the one minute segment you would have been starting your next round of muscle-ups.
Front Squat x 1 rep

Performance:
(start with 185/135# on the barbell; males add 20#, and females 10# every minute)
Ninja:
(start with 225/155# on the barbell; males add 20#, and females 10# every minute)
——–
Picking up on the one minute segment that you would have been starting your next round of front squats…

Performance:
20 Wall Ball Shots 20/14#
Ninja:
20 Wall Ball Shots 30/20#
If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.
——–
Picking up on the minute you would have been starting your next set of wall ball shots…

Performance:
8/6 Strict Handstand Push-Ups
Ninja:
10/8 Strict Handstand Push-Ups
If you cannot complete all 10/8 – 8/6 Strict HSPUs within the designated minute, your workout is over.

2.
Three sets for times of:
Row 500 Meters
Rest 3 minutes
Note times for each set.