Add your monthly burpees daily:
https://docs.google.com/spreadsheets/d/1EKEdIoxxop3Wa8DUwiwn18WP2e7MN8n8padhqIbx068/edit#gid=250735907
8 min 90% effort:
Row 150m
25 DU
5 HSPU
rest 4mins
8mins 90% effort:
10 walk lunges
10 kbs 55/35
10 situps
rest 4mins
8mins 90% effort:
2 unbroken MU
7 GHD situps or weighted sit-ups
3 Power Snatch 115/75# -----must be light. Drop weight to do 3 TnG unbroken.
rest 4mins
8mins 90% effort:
Row or Airdyne for cals maintain same pace entire time.
subs
DU- practice DU's or single unders
HSPu- ring dips, dips, ring push-ups, push-ups
MU - CTB, Pull-ups, Ring rows. Add a few reps.
Power Snatch - sub lighter weight or 2 reps/arm DB snatch.
4 rds
ReplyDelete7 rds
4 rds
126 cals
A. 5 rounds + 142m
ReplyDeleteB. 8 rounds + 20
C. 6 rounds + 1
D. 130 cals on rower
6 rounds plus 150m
ReplyDelete8 rounds +4 lunges
6 rounds
did 8 mins burpees no jump 107 reps.
6 rounds plus 70m
ReplyDelete8 rounds
6 rounds + 3 strict PU (subbed 3 strict PU for MU)
did 8 mins burpees no jump 105 reps.