Arrival Time: 1:30p-2:00p
Hard Start time: 2:20p
Hard End time: 3:20p
Hard GTFO/Cleaned up Time: 3:45p
1) 0-20:00:
EMOM16:
Odd: 15 Power Snatch @ 75/55 (Work Cycle Rates - Work to finish faster than :25-:30 each time
Even: 12 Bar Facing Burpees
2) 20:00-35:00:
10min AmRap:
15 Wall-Balls (30/20 to 11/10ft)
30 Shoulder Taps
45 DU
3) 35:00-45:00:
In 10 minutes establish a 5RM Partner DL on the Axle Bar (Guy/Girl Preferably)
4) 45:00-Finish
5 RFT w/ partner:
10 Synchro Thrusters (75/55)
10 Synchro CTB
Cash-Out: 40/30 Cals AirDyne/Person (1 AD/team)
1. Oh my lanta. I think I got all reps up until the 7th minute/round and then fell apart. Good mental toughness training but failed to be mentally strong. Next time.
ReplyDelete2. I may of said some mean cuss words during wallballs-I quickly changed to 20# to 9ft target so I didn't have to do singles on the wallballs. Not sure how many rounds I got - maybe 3 or 4?
Stopped before deadlifts since my back was a bit lit up and prepared for our 75 kids we hosted for a crossfit class....... Whew.
Love you guys. I'm excited to get back to the normal early Sunday mash up schedule.
Hope everyone had a great weekend. Another great Monday to start our week.
ReplyDelete1) The airdyne whispered sweet nothings to me with a 5rds of: 20 Cals using both arms and legs and then 10 Cals with legs only and 2 mins rest in between each round.
ReplyDeleteJust when I thought everything was right in the world, JSans asked me to pull a sled with him.... 5rds down to the far curb and back as fast as possible.... Chunks were almost blown.... So glad I had a buddy! Thanks for the push JSans!