Tuesday, April 11, 2017

Wednesday April 12th 2017

A. Deadlift, work to moderate triple deadlift taking 1 set every 2 minutes x 7sets

500m Row For Time
+
30 Minute AMRAP @65-75% (work up a sweat)
20m Forward Bearcrawl
20m reverse bearcrawl  (30-60 ft handstand walk if possible-- should be just about unbroken)
5 Lunge matrix/leg
1k Row @1 damper
10/10 banded cook chop
400m Jog

Notes:
Cook chop (https://www.youtube.com/watch?v=XeBcREGk0bQ)
lunge matric (1 forward, lateral, and reverse lunge = 1 rep)

4 comments:

  1. 150 kg
    +
    1:31.4
    +
    2+20+10m HSW+5+1000+10/10

    ReplyDelete
  2. Hit up the 30 min AMRAP and added 3 burpee backflips in after the 400m jog for fun
    3 rounds + 50' HS walk

    ReplyDelete
  3. Worked to 405
    1:24.9
    Not sure on rounds but I think 3 rounds or so with handstand holds instead of walks.

    ReplyDelete
  4. 500m row 1.27.2 (previous PR 1.25)

    ReplyDelete