Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Goblet Squats (32/24 kg)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings
Done Rx except GS@24kg. Divided all rounds of PU in 15/5/5, worked out pretty good.
Rowing – 32 sec each round
50# DB – approx 35 – 40 sec
25 push ups x 3 rounds 20 for 3 40 sec
BJO rX – 30 – 35 sec
Front lean Rx
This destroyed me! So tired wanted to drop the weight on the squats soooo badly. Toughed it out.
A. 3 Sets of 3 – Pausing Clean Pulls Two pauses, both for a full second at each position before finishing with a strong extension: Pause #1 – 3 inches off the floor Pause #2 – Just past the knee Set #1 – 80% of 1RM Clean Set #2 – 85% Set #3 – 90% B. On the 1:30 for 7 sets 2 power cleans 1 split jerk. Based off 82.5kg projected 1rm 70% 74% 78% 82% Remaining 3 sets build to a heavy complex. Ended on 80 which felt really solid, think 85 was there if i had kept… Read more »
GS @ 24kg and push ups 20’s
Picked the right scales had to break GS in last round and hit 20 PU on the buzzer in the last round
A. Done. Still feeling sluggish from 19.1 as displayed by the box monster getting me today.