In teams of two, with only one partner working at a time, complete:
100 Burpees
100 Dumbbell Ground to Overhead. Snatch or Clean and Jerk.
100 Box Jump- step down
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jumps – Plank from Elbows
100 Dumbbell Ground to Overhead. Snatch or Clean and Jerk.
100 Box Jump- step down
Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count torwards their total. Designated resting positions:
Burpees – Dumbbells extended overhead
Dumbbell Ground to Overhead – Hanging from a Pull-Up Bar
Box Jumps – Plank from Elbows
Performance:
rest as needed
B. Row 500m
rest 90sec remaining in the rower
Row 500m
*score is first 500m row, plus second 500m row. set rower to have the rest so it is exact.
rest 15-20 mins. Yes that long. If you don't need the rest you didn't go hard enough on the row repeats.
3 rounds at 90%
Row 500
rest 15-20 mins. Yes that long. If you don't need the rest you didn't go hard enough on the row repeats.
3 rounds at 90%
Row 500
50 DU's
Run 400m
time cap is 20 minutes.
A. 255
ReplyDeleteB. 2;56 total. 1;28.3. 1:27.7.
C. 16:35. Each round got faster. 16 mins rest from b. could've used more
A. 245
ReplyDeleteB. #fail. Went for 500m PR and legs weren't there, finished first row, but could recover for 2nd.
C. 13:28
A. 195
ReplyDeleteB. 1:37.2, 1:45.2 came out alittle bit too hot..
C. 17:16. Only 7-8 minutes rest from B. Due to time. Definitely wasn't enough
A: 185# pr
ReplyDeleteB: went for a pr, didn't have it. Finished the 1st in 1:34, 2nd 1:42 pace.
C: 14:04, need to start putting in some miles again, losing the aerobic edge