Warm up: 3 rounds: 20 x wall balls, 20 x double unders
Work Capacity: on the minute, for 20 minutes, do:
- 1 x Dead Lift (185 / 125#)
- 2 x Push-ups
- Increase by 1 DL and 2 Push-ups each round. If you fail to complete a round, back down one level and finish out the 20 minutes at that level
Strength: 8 - 6 - 4 - 3 - 2 - 1 - 1 Squat Clean
Stamina: 5 rounds, not timed: 3 x SC @ 80% 1RM, 20 x KB Swing (55#), Buddy Carry 50M
Durability: Sprint 10 x 100M (:20 interval between sets). Plank hold 2 x 3 min. Active Stretch
2 comments:
The deadlifts and pushups ended up being a lot harder than I thought.
C- got to round 12, but couldn't complete 13 in the minute so went down to 11 dl and 22 push ups for the remaining time.
Work Capacity: worked up to min 10:00 and 10 DL reps using 135#. Stayed at 10DL and 20 push-ups until the round of 16:00 min wear I dropped down to 8DL and 16 push-ups. Suffered.
Strength: 8 @ 135#, 6 @ 155#, 4 @ 165#, 2 @ 185#, 1 @ 185#, 1 @ 195#
Sprints: worked the sports mall outside track // 1 lap spints + :20second rest.
Plank hold: eff it. I was cooked.
Post a Comment