Fri 24APR15

2:30 PM

A. BS @20X1;3,2,1,3,2,1; rest 2-3 min
B1. Pendlay row; 6-8 x 4; rest 30 sec
B2. Ring row @10X2; 8-10 x 3; rest 90 sec
C. Double KB FR step up; 6-8/leg x 3; rest 1 min b/t legs
+
3 sets @ consistent effort, mix and match work order per set:
A. Run 200m
B. 12 TTB
C. 8 burpees to 6″ target
D. 10 SC – 135#
E. 8 bjsd – 24”
rest walk 1:1

Scores:
A. 300, 315, 330, 315, 335, 360
– These are starting to feel better.
B1. 145#: 8, 8, 7, 6 reps
B2. 10, 8, 5 reps
– Got very tough. Straps vertical, body almost completely horizontal.
C. 53#/h
– Tough.
+
1. ABCDE: 3:31
2. EDCBA: 3:38
3. CADEB: 3:43
– All T2B’s UB.
– SC’s quick singles.
– Long 200m run.
– Can tell I haven’t done any aerobic work like this in awhile, felt exhausted. In the past I typically do terrible at these and fall off pace at rounds 3-5. Would have been interesting to see what 2 more rounds would have scored.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s