Thu 27APR17

AM
A) Hip Flow
5 min

Complete

B) Row repeats
Row 500m @1:38 pace
rest walk 90 sec
x 5
rest 5 min
x 3

1:38.X
1. 1
2. 1
3. 0
4. 1
5. 0
6. 0
7. 1
8. 0
9. 1
10. 1:37.9
11. 0
12. 0
13. 0
14. 0
15. 0

C) EASY Aer 15 min

On AB

PM
A) Jerk dip + SJ: 3.1 – every 3:00 x 10 sets – building load from blocks, SUSTAINED mechanics,

Started at 265 and built by 10# to finish at 355

B) Emom 14 min –
min 1 – Strict MU x 2-4
min 2 – Strict pHSPU x 4-6

All MU’s were 2.2 and legit. No winging. BOOM!

Strict pHSPU:
1. 6
2. 5
3. 4
4. 4
5. 4
6. 4
7. 2.1.1
– all unbroken until that last set. These were at a 7″ def + abmat.

C) Emom 14 min –
min 1 – Ring MU x 4-6
min 2 – Strict HSPU x 6-8

All MU’s 6 unbroken
All sHSPU 8 unbroken

D) 5 RFT:
Row 15 cals
12 CTB pull ups
9 burpee bj – 24″
– MUST show an increase in pace per round

5:58 total time

1. 1:05
2. 2:30 (1:25 but I slowly transitioned)
3. 3:50 (1:20)
4. 5:00 (1:10)
5. 5:58 (0:58)

All C2B unbroken. Picked up time with transition and burpees.

E) EASY Aer 20 min cool down

On AB

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