Fitness:
In teams of two, with only one person working at a time, complete:
100 Box Jump- step down
800 Meter Run
100 Goblet Squats
Airdyne 80 calories
100 Burpees
800 Meter Run --may scale if needed
Performance:
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Optional part today C.
A.
Gymnastic skill work: Muscle-ups, Toes to bar, handstand walk progression.
B.
B.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
C.
12 minute AMRAP @ 90% effort:
Airdyne 20 calories
40-Yard Farmer’s Carry (heavy). If all heavy DB's are being used, have each person carry only 1.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
C.
12 minute AMRAP @ 90% effort:
Airdyne 20 calories
40-Yard Farmer’s Carry (heavy). If all heavy DB's are being used, have each person carry only 1.
A. mostly mobility work. Little bit of HSPU work.
ReplyDeleteB. jackie 5:56. 3s PR. Was pleasantly surprised with this. 3:27 row. unbroken thrusters and pull-ups. biceps were aching after.
C. subbed 40 yrd med call carry for AD. 1 arm 80# carry. 45# plate and 35# KB. 10 rounds.
Felt like about a 7 before and after session. Best I've felt all week really. Think the active recovery on Thurs helped. The squatting 3x a week will get easier, I assume. Laying that big base now will help later on.
DeleteA. Long warm up for Jackie
ReplyDeleteB. Jackie- 7:56. 7 second pr. Legs burned on thrusters. 25/15/10. Pull ups 5/5/5/5/5/5
C. Didn't count rounds, just moved and worked on breathing.
Plus 24 birthday burpees.