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.
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.
A.
55-65-70-75-80
Done
70-75-75
B. Done, was fun. Couldn
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 )
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