Warm Up ~
Plan was 1 Walking Lap for time, 1 Jogging Lap for Time, 2-2-3-3...
Mask On ~
1 Walking Lap @1:02 / 1 Jogging Lap @ 49s
2 Walking Laps @ 2:02 / Started 2 jogging laps then just stayed the course for 6 Laps...taking splits every lap.
6 Jogging Laps w/ Mask On @ 4:48
46.2 - 46.5 - 46.7 - 49.1 - 51.7 - 48.3
so just after the 400m mark I really could not breath and obviously slowed down...
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GYM STAMINA
Alternating on the 2m x 5 Rnds
#1) 30% Max Kipping HSPU + 30% Max Ring Muscle Ups
#2) Work to a heavy Complex of: 3 Power Cleans + 3 Front Squats + 3 Push Press
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20 QUESTIONS
For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatches
20 OHS
20 Front Squats
*Every Minute on the Minute beginning at 0:00, perform 4 Burpees!!!
75# / 55#
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4 Sets of:
50' Front Rack Lunge Walk
Stan ~ XX / 65# & Back Sqt subbed for OHS = 9:55
Ladick ~ XX / 65# = 10:54
Daliege ~ XX / 11:54
tb ~ 3 & 3 for HSPU & MU / 165 final Complex / 10:38 / 45-45-95-95 (Lungewalk)
Breakdown of 20 Q's (to the best of my recollection):
Obviously 4 Burpees preceeded the reps... burpees completed between 28-34s each rnd exept #1, that was quicker, then went to step-downs, step-ups
0 = 19 PC
1 = 1PC + 11 Thrusters
2 = 9 Thrusters
3 = 12 PP
4 = 8 PP
5 = 8 Hang Snatch
6 = 11 Hang Snatch
7 = 1 HS + 8 OHS
8 = 12 OHS + 2 FS
9 = 12 FS
10 = 6 FS ... went quicker for Burpees then got on bar!!!
Lungs were burning! Coughing with dry throat for 30 minutes after... Felt good!
7/7(thought it said ring dips,oops)
ReplyDelete135 final
10:43 Rx = You got me.
**Your mask is working**
PC UB
THRUSTER 10-10
PP 10-10
HPS 7-7-7
OHS 5-15 (HPS RIGHT INTO OHS)
FS 10-10