Sat 15AUG15

image

8:15 AM

Run 20 min EASY
Row 10 min EASY
Mobility 10 min
*About 2 miles on run. Around 2200m on row.

3:30 PM

A. Jerk dip + Jerk – build to 315# in 15 min
B. CGBP; 2,2,2,2; rest 3-5 min – 80% of 2RM
C1. Wtd. ring dip @20X2; 4,3,2,1; rest 30 sec
C2. Penally row Tng x 10; rest 2 min
+
FT:
50 cal row
50 burpees over erg
50 bj – 24″
50 strict HSPU

RAN

Hill sprint x 12 sec
rest walk FULL recovery
x 6

Scores:
A. Built to 297.6.  Missed the lock out on 315.6.
B. All at 235
– These were easy.
C1. 103, 110.5, 123, 138
C2. 165, 175, 185, 195
+
13:13
– Rowed at 1400 cal/hour pace and was off by 2:12.
– sHSPU split up: 10/8/7/5’s. Each of these had roughly the same amount of rest. I would come off the wall, walk to a marker about 10 yards away, walk back, and hit the next set.
+
Completed on an assault bike.

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