3sets:
B1. BB front rack walk lunge 20 steps; rest 20sec --build per set
B2. 15 T2B; rest 3mins
+
10mins 85% effort
Run 200m
8 burpee box jump - step down
rest 3mins
10min 85% effort
10 KBS
10 Goblet squat
30 DU unbroken
Run 200m
8 burpee box jump - step down
rest 3mins
10min 85% effort
10 KBS
10 Goblet squat
30 DU unbroken
Fitness:
A. build to a tough 5. Write your PR on the board!
B1. same
B2. sub knees to elbows, hanging leg raises or GHD sit-ups.
10 min AMRAP - same - practice DU or single unders
A. 255# PR
ReplyDeleteB. Done @ 135#
C. 4 rds +200 meters
D. Did not do this
Helen: 8:27... First time pr
ReplyDeleteFront squat: 215# ... Pr
A. 225
ReplyDeleteB1. 135x20 steps, 155x20 steps,160x17 steps
B2. Unbroken sets of 15
C. 5 rounds even
D. 5 rounds + 6 kettlebell swings
-breathing was really high in this session.
ReplyDeletedone on 9/30 AM
A. 315 tie pr
B1 155,155,155x16
B2 unbroken per set.
skip conditioning. planning on hitting 9/30 wod in PM
A. 265 PR
ReplyDeleteB. 135, 135, 145 broke t2b into 10 and 5 for all 3 sets
C. 5 rounds even
D. 3 rounds plus 10 swings and 10 goblet squats