A.
5 Tough Sets
Weighted Wide Grip Pull-up x 2

Accumulate 10 Legless Rope Climbs

3 Tough Sets/Side
Single Arm Bent Over Row x 5
(Use DB or KB Here, Keep Non Working
Arm Free)

B.
10-15 Minutes Obstacle Handstand Walk Practice
For those of you that watched the invitational, have some fun with this and maybe try to recreate some of what you watched.

C.
3 Sets
L-Sit x 30 Seconds
Rest 120 Seconds
Ab Rollout x 10
Rest 120 Seconds

D.
4 Rounds For Time
15 Burpee Box Jump Overs 24/20”
50 Double Unders
Run 400 Meters

 

Optional Second Session
15 Minutes Warm-up
Include in it 5 x 30 Second stride-outs to 85-90% Intensity, 30 Seconds Trot in Between

6 Rounds Of:
3 Minute Run at 90% Intensity
2 Minute Light Jog

Light job is not a full recovery, enough to give each subsequent run good effort.

Comments ( 4 )

  • Austin Salisbury

    A. 55-65-70-75-80 pullups/ 70lb db for row.
    10 legless done
    B.Handstand course destroyed
    C. L sit/roll outs done
    D. 14:38(proud of my effort on bbj and runs but dubs really slowed me down and spiked heart rate unnecessarily.

  • jjorgensen

    A.
    55-65-70-75-80
    Done
    70-75-75

    B. Done, was fun. Couldn

  • Daniel Rosales

    A) 35# / 10 LL ropes / 55#
    B) 30sec holds for the 10-15 minutes
    C) Done
    D) 13:29 ( .4 of a mile on Assault bike )

  • Jesse Holden

    A)53,53,70,70,70
    10 LLRC done in 6:10
    Rows @ 70
    B)done
    C)done
    D)14:23 Rx
    Sprinted through BBJO
    Double unders unbroken
    Tried to catch my breath on the run while keeping a good pace

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