Tuesday, February 23, 2016

Wednesday February 24th 2016

4 touch n go Deadlifts every 60 sec x  8 mins -- look to use 75%RM or above
+
3 sets:
2 min Rowing @ 75%
10 Hang Squat Snatch @ 105lbs/70lbs
2 min b/t sets
+
3 sets:
2 min Airbike @ 75%
10 T&G power clean and overhead @ 125lbs/85lb
2 min b/t sets
+
rest 10 min
+
3 sets @ high effort:
30 Box Jump Overs @ 24"/20"
5 Ring Muscle-ups
5 CTB
5 Ring Dips
2 min b/t sets
+
21,15,9 for time:
Toes to Bar
Rowing Cals

3 comments:

  1. 1) 405 on DL
    2) (snatch and bike) 92 calories
    3) (G2S2OH and row) 112 calories

    Ran short on time today. Only had 45 mins before classes started. Spent the morning hiding from tornadoes

    ReplyDelete
  2. Wednesday feb 24

    4 touch n go Deadlifts every 60 sec x  8 mins -- look to use 75%RM or above

    311#

    +
    3 sets:
    2 min Rowing @ 75%
    10 Hang Squat Snatch @ 105lbs/70lbs

    (Subbed with 53# kb squat clean *10)

    2 min b/t sets
    +
    3 sets:
    2 min Airbike @ 75%
    10 T&G power clean and overhead @ 125lbs/85lb

    (Subbed with 53# kb clean to overhead* 10)

    2 min b/t sets
    +
    rest 10 min
    +
    3 sets @ high effort:
    30 Box Jump Overs @ 24"/20"
    5 Ring Muscle-ups
    5 CTB
    5 Ring Dips
    2 min b/t sets

    Completed rx

    +
    21,15,9 for time:
    Toes to Bar
    Rowing Cals

    6:24

    ReplyDelete
  3. A. 230 only did 5 sets
    B. The snatches took :38,:38 & :36
    C. PC OVERHEAD took :27, :26, & :27
    D. SUBBED 3 MU 2:16, 2:11, 2:07

    ReplyDelete