Monday, July 31, 2017

Tuesday August 1st 2017

Start @ station 1 and Every 3 minutes move to the next x 4 sets 
station 1 Airbike @ 70% EFFORT
station 2 Row @ 70% EFFORT 
station 3 Run @ 70% EFFORT 
Before Each Airbike perform 3/3 Pistol Squats + 1 Rope climb 
Before Each Row perform 10-15 Unbroken Toes to bar 
Before Each Run Perform 50ft handstand walk 

9 comments:

  1. Bike-56-58 rpms
    -pistols/rope climb-Done
    Row-1:56-1:58/500m pace
    -12/12/12/15 toes to Bar
    Run-400ish m
    -average of 20 feet for handstand walk unbroken. Still working on it

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  2. Bike: 58-60 rpms
    Row: 15 ttb each set + 1:54-1:56/500m pace
    Run: a little less than 400m (ran on assault air runner, that thing is death)

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  3. Bike 58/60
    Row 1:58/2:03
    Run i dont Know

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  4. Bike: 46-49 RPM
    Row: 2:16-2:22
    Run: 300 meter-ish

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  5. Bike --used Airdyne didn't track RPM but most likely 57 ish
    Row: all 15s and 2:05
    Run: Ran 400 and usually had a couple of 2nds before pistols would start
    -- Great sweat; good moderate breathing

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  6. Completed. subbed for legless RC, 15 UB T2B, subbed for ski erg instead of run. Subbed 10 shoulder taps on wall for the 50ft HS walk

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  7. Completed it all. Great sweat and pump.

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  8. Completed. Legless rope. 15 t2b. handstand walk and ski erg for the run.

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