And two days off of school!!!
Came down with the cold...stuffy, runny nose... on Saturday @ PL Meet...
Slight cough today... Worked out anyway...
Figures on the week of the OPEN...
Warm-Up
Roll & Mobilize
3 Rnds ~
10 Cal Row
8 Stiff-Leg DL
6 Walking Lunges (6 ea)
4 Pull Up Bar
Rnd 1 = Scap Retractions
Rnd 2 = STRICT Pull Ups
Rnd 3 = C2B or Bar MU
----------------
SKILLZ
4 Rnds on the 2:30 (10min)
5 DL (75%)
50' Front Rack DB Lungewalk (50/35)
X# Bar MU (no more than 5...hold X for ALL Sets)
~ This is a one time grab on the bar to get X number of MU each round...not to exceed 5 reps. Goal is to maintain this thru all 4 rnds.
---------------
IRON LUNG
#1) AMRAP in 4 Min:
27 Cal Row
27 Wall Ball (20/14)
27 C2B
~ 4 MIN REST ~
#2) AMRAP in 4 Min:
21 Cal Row
21 Wall Ball (20/14)
21 TTB
~ 4 MIN REST ~
#3) AMRAP in 4 Min:
15 Cal Row
15 Wall Ball (20/14)
15 Pull Ups
Syd ~ IR = 65 (11 C2B) / 55 (13PU) / 1rnd + rower
tb ~ 275# DL / 3 Bar MU each time...took 11:23 to finish this / 78 (24 C2B) / 1rnd + 9cal / 1 rnd + 25 (10 Wall Balls)
1st = 1:15/10-9-8/10-14
2nd = :58s/8-7-6/21/9cal
3rd = :42s/15/15/1:13/10
WOW...that 2nd rnd of 15 cals almost took longer than the 1st rnd of 27
REMEMBER THIS:
JESUS CHRIST is the answer to ANY & EVERY question/problem!
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