rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45# in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 20 unbroken double unders in 4:00
post total sets per letter to comments
(i.e. A-12, B-12, C-12)
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
you must stop skipping after 20 reps are achieved for DU's
50 Push-Ups (push-up board)
5 front squat - 135#
40 Push-Ups
5 front squat - 155#
30 Push-Ups
5 front squat - 175#
20 Push-Ups
5 front squat - 195#
10 Push-Ups
5 front squat - 205#
ROWER SPRINTS
5 Rounds
Row max effort for 50 seconds
Rest 50 seconds
Each round must beat the first rounds distance
1 comment:
Three hours after the rowing sprints and my quads are still unstable. The ROWER hits the system hard if you are sprinting on it.
Chris was averaging 140m in 50 seconds.
Stuart was averaging 130m in 50 seconds.
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