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
1) 405 on DL
ReplyDelete2) (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
Wednesday feb 24
ReplyDelete4 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
A. 230 only did 5 sets
ReplyDeleteB. The snatches took :38,:38 & :36
C. PC OVERHEAD took :27, :26, & :27
D. SUBBED 3 MU 2:16, 2:11, 2:07