PERFORMANCE
Warm-Up.
One set of:
Row x 3 minutes
Followed by…
Two sets of:
Passive Pronated Hang-on Pull-up Bar x 60 seconds
Goblet Squat Bottom Hold x 60 seconds
Followed by…
Two sets of:
Assault Bike x 60 seconds
Dive Bomber Push-up x 5 reps
Air Squat x 10 reps
Then…
A.
In teams of two, each member must complete the following for time:
1000 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
50 Thrusters (20/15 kg)
Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs
After finishing, Partner A must rest until Partner B has finished the final thruster, and then…
B.
In teams of two, each member must complete the following for time:
60/40 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
50 Thrusters (20/15 kg)
Perform in the same format as Part A; Partner B does not start the run until Partner A has completed their Assault Bike calories.
Did the workout from 12/1
A. e2mom hang clean + clean + frontsquat + jerk
110-115-115-120-125-125-125-130#
B. 12 min AMRAP 30 du 3 wall walks 60′ waling lunge 50# dbs
had to do 15′ segments bc raining out side. Turns were tight so had to put down and pick back up. Lost a ton of time.
3+15′ wallking lunge
A.
“The Rowing Dead”
For time:
2k Row
50 Deadlifts (225 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55 lb DBs/24” box)
2k Row
32:20
Yesterdays
The running DEAD!
36:48
1 Mile Run – TM 6.5-7.5mph 8:29
50 DL @ 155 – 12/11/10/9/8
50 Cal AB – 6:27
50 DB Box Step Overs (20″/35# DBs) – 15/5/5/5/5/5/5/5
1 Mile Run – TM 6-7mph 9:33
***28s slower than my best TM running Dead
Note to self..Def need running shoes for the runs, but WAY to unstable to use for DLs and BSO!!! Shoe change please!