With a running clock complete:
0-10:
EMOM10:
1 Legless Rope Climb
1 Wall-Climb w/ perfect plank
**Only thing Inside*
10-25:
10Min AmRap:
3 Stations - Changes are timed by person on sled, when sled person is done all three switch:
1) Sled Drag (Backpack style)
2) AirDyne Max Effort
3) Sledge Hammer Strikes - Max Effort (Females may sub 30# Ball Slams if they cannot swing well)
25-40:
"Gwen" - 15-12-9 - Max Effort TnG Clean and Jerk
*Before Each Set athletes must perform 15 Squat Thrusts over Bar - Goal is to hit these with heart rate up a little bit*
40-60:
Row 1000m
15 FS 205/125#
Row 800m
10 FS
Row 600m
5 FS
*FS come from ground*
*All Barbell work will be on the concrete out back, and/or Grass - lift on a different surface!*
GREAT DAY TO BE ALIVE.
ReplyDeleteNot my best day. Traveling is taking its toll.
ReplyDelete1. EMOM went ok, lost track of rounds was around 2-3 per minute.
2. Heart rate skyrocketed in first sled pull, AD did not help. Got through all rounds.
3. Gwen: tried 135,155,175.
I failed the 14th rep of the 15 round. Just kept going and got 9 at 155, and 5 at 175. It wasn't a grip issue, heart rate went sky high again.
4. Row/FS, finished in 13:10.
5. Total time 1.03:10
First time with the legless rope climbs. They went well. We didn't pay attention and ran 5 minutes extra on the sleds,ad and sledge.
ReplyDeleteGwen was rough but got through it. Worked to 135#.
Ran and FS instead of row. Didn't really watch the clock. 10-5, 5-5, 5 reps