Wed 17MAY17

AM
A) Skills 20-30 min – Short rope RC + Ring MU + sandbag cleans + Regionals skills you need!

Short rope RC + some rMU + butterfly dips + DB snatch hand switch

B) Push Press: 3,3,2,2,1,1; rest 2-3 min

215, 230, 245, 260, 275, 285-miss

C) 6 min amraps
6 min amrap @90% Regionals PACE
Row 500m
15 burpee bjo – 30″
Amrap AB cals
rest walk 4 min
6 min amrap @90% Regionals PACE
3 ring MU
Run 200m shuttle
6 HPS – 135#
rest walk 4 min
6 min amrap @90% Regionals PACE
10 GH sit ups
10 WB – 20#
10 row cals

56 cals
Row: 1:36.6
BBJO: done before 3 min mark
AB: just under 3 min on bike

3 + 100m
Run: 4x 164′ = 200m

3 + 3 wall balls

D) NFT:
Run 15-20 min – EASY and sustained pace
Done outside

PM
A) EASY skills and gymnastics play – ENSURE system and body feel FRESH!

DB work- OHS, transitions, squat snatches with 80 and 100#
Ring Dips

B) FT:
35 cal bike
25 burpee bjo – 24″
15 Medball 2 shoulder – 150#

5:28

*27 burpee box jump overs if that counts for anything

C) EASY does it!
EASY Cool down 15-20 min

AB, clean up, walk home

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