Falling behind when I do not get this typed up right away...
TUESDAY
Warm Up
500m Light Row
5 Spidey & Reach
10 Scap Retractions
Easy
1 Lap
10 Air Squats
10 Box Jumps (step down)
10 KBS (light wt)
REST
Slow & Controled
1 Lap
7 Wall Balls
7 Box Jumps
7 KBS (work wt)
REST
At Workout Pace
1 Lap
5 Wall Balls
5 Box Jumps
5 KBS
Rest 3-4 Min
KELLYHELLY
For Time:
400m Run + 30 Wall Balls (20/14) + 30 Box Jumps (24/20)
400 m Run + 30 KBS (55/35)
400 m Run + 30 KBS (55/35)
400m Run + 30 Wall Balls (20/14) + 30 Box Jumps (24/20)
Syd ~ Completed
Dalaige ~ 17:01
tb ~ 18:11
WEDNESDAY
Warm Up
2 Rnds
90s Row
5 HR Push Ups
10 Slow Air Squats
30s Sampson St (each way)
2 Rnds
90s Bike
5 Wall Squats
10 Banded Good AM's
15 Abmat
BBWU
STRICT HSPU
2min:
Max STRICT HSPU (or variation)
60s REST
2min:
Max STRICT HSPU
For Total
SLOT MACHINE
This is the individual version of AMRAP in 7's w/ a 3-person Team (50's)...
AMRAP in 5min:
Back Squat
21 @ 155
21 @ 205
Max @ 255 (w/ remaining time)
3min REST
AMRAP in 5min:
Bench Press
21 @ 155
21@ 185
Max @ 205 (w/ remaining time)
3min REST
AMRAP in 5min:
Deadlift
21 @ 225
21 @ 265
Max @ 305 (w/ remaining time)
Select wts. that, when fresh, you could get 20+ reps for #1, 10+ for #2, and 5ish for #3
Casey & Oz ~ BS & DL = 135-155-185 / BP = 95-115-135 (27-21-15???)
tb ~ 13 HSPU (4-2-1-2 / 2-1-1) / 47 BS - 37 BP - 42 DL
In You my soul has taken refuge
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