PERFORMANCE
Warm-Up
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)
Single Arm Dumbbell Hang Snatch x 5 reps
Then…
A.
In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters (50/35 lbs)
80 Toes to Bar
40 Strict Pull-Ups
20 Strict Handstand Push-Ups
Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the fun, switch every 400 Meters. Partition the rest of the repetitions however you deem best.
43:41 solo sub thr for 1 arm db pp. Sub run For 70 cal ab….knee calf injury
32.5 solo.
Done solo. It’s a nice day and I felt good so I did the whole thing.
36:34
T2B done in 20s and alternating with 20 vups to save my grip and lats.
Pike pushups to finish.
I’m toast now!
SOLO
1000m Row – 4:25
800m Run – outside nearly 5:00
60 SA DB thrusters @ 35# – sets of 10 alternating arms
40 T2B – 25/10/5
20 Strict Pull Ups – singles
10 SHSPU – abmat+plate – 7/3
***24:27***
First run outside this year..slow…but way more relaxing than the TM!
Good work candy! Doesn’t it feel good to get outside and run!?!
It was soo mice to run outside. It takes me a while to get acclimated to running outside again..kinda why I really want an assault runner..I think it would make the transitions each season a little easier.
You did outstanding..way to go for it and do the entire thing! This old lady has been trying to listen to her body and keep things in moderation these days. I had some other things I wanted to do today and had I done the whole thing I would have been done for the rest of the day. It sucks getting old!
Don’t sell yourself short. You’re getting after it and I think that helps keep you young!
A: 35:16 comfortable pace 🙂