PERFORMANCE
Warm-Up.
Three sets, increasing your pace on the bike as you go, of:
Assault Bike x 60 seconds
Single-under or Double-under x 45 seconds
Plank Hold x 30 seconds
Dumbbell Suitcase Deadlift x 15 seconds per side
Followed by…
A.
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (50/35 lb DB)
Minute 5: Rest
3 rds
18 cal row
100 SU
15 TTB
50# DB snatches
TTB: UB / 10-5 / 8-7
DBS: 20/19/16
Was falling apart in round 3
M55
12 cal row, 30-35 doubles, 12-15 TTB, q9-23 db snatch @ 35lbs
A. scaled
15 cal ebike
30 du
15TTB
me db snatch 50#
Type 2 fun after rd 3
12-12-12-12-9-11
April 27th A. Push Press + Power Jerk – based of 124# Push Press 75, 80, 85, 90, 95, 100, 105, 110, 113, 115 ***Push press went WAY better than expected..should have started out heavier (with correct weight for % given)..ended with 93% and could have gotten a bit more B. AMRAP 15 min – 3 rounds + 15 cal 21 Cal Ski Erg – 1:33 / 1:37 / 1:40 15 BJ @ 24″ 9 Lsit DB strict press @ 30# DBs – 5/2/2 ***24″ BJ are very slow for us shorties..and the strict press was rough today! So happy… Read more »
12 cal row, forgot rope 75 singles,
DB SN: 22, 21, 18, 19, 13, 19
A.
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 secs of Max Reps Alternating Dumbbell Snatches (50#) 25/27/26/26/27/26
Minute 5: Rest
Death 💀☠️
Y
Scaled:
Min 1: 15 Cal. Assault Bike
Min 2: 12 Cal Ski-Erg
Min 3: 15 Kipping Straight Leg Raises
DB: 17.5kg/37lbs