4 min @ 85-90%/high effort:
30 Box Jump Overs @ 30"/24"
15 Bar Facing Burpees
AMRAP Rowing Cal in remaining
—4 min rest
8 min @ 85-90%/high effort:
50 Wall Balls @ 20lbs to 10 ft/14lb to 9ft
25 R Arm Hang KB Snatch @ 24kg/16kg
25 L Arm Hang KB Snatch @ 24kg/16kg
AMRAP DU’s in remaining time
—8 min rest
8 min @ 85-90%/high effort:
16 Pull-ups
16 Walking Lunges
16 Shoulder to Overhead @ 75lbs/55lb
16 Walking Lunges
--8 min rest
4 min @ 85-90%/high effort:
30 Box Jump Overs @ 30"/24"
15 Bar Facing Burpees
AMRAP Rowing Cal in remaining
Today hurt pretty bad. I can feel my lack of aerobic trainig
ReplyDelete1) 33 cals - tried to stay true to effort
2) 220 double unders -- same tried to pace wisely- shoulders died fast
3) 3 rounds + pullups + lunges + 14 sto
4) 32 calories.- Pretty spiced up afterward
Overall solid 90% spicy effort and was deff uncomfortable.
A. 30
ReplyDeleteB. 75
C. 3+ 6 lunges
D. 20
A. 42
ReplyDeleteB. 160
C. 4 rounds + 2 pull-ups
D. 27