June, 27, 2017 (1st Time)
Nov. 8, 2017 (2nd Time)
July 13, 2018 (3rd Time)
Just as tough as I remember... And I am 2+ years older... OUCH!
Mobilize + Specific Warm-Up:
Specific WU =
3 Rnds of:
9 Cal Row
6 PC @ 95 (1st Rnd)
4 PC @ 115 (2nd Rnd)
2 PC @ 135 (3rd Rnd)
3 Burpee Box Jump Overs
REST 90s b/t Rnds
---------------------------
DOCE
3 Rnds of the Following:
AMRAP in 4min (4m Rest b/t Rnds)
27 Cal Row
21 Power Cleans*
15 Burpee Box Jump-Overs (24/20)
* Decreasing Wt. Each Round
135-115-95 Men
95-80-65 Women
(Scale as needed)
Ladick ~ 115-95-75 / 20" ~ 60 Reps(12 BBJO) / 58 Reps(10 BBJO) / 1 Rnd (63 Reps)
Stan ~ 115-95-75 / 20" ~ 56 Reps(8 BBJO) / 59 Reps(11 BBJO) / 1 Rnd (63 Reps)
Pyan ~ Rx Wts / 20" ~ 42 Reps (15 PC) / 43 Reps (16 PC) / 42 Reps (15 PC)
tb ~ Rx ~ 57 Reps (9 BBJO) / 59 Reps (11 BBJO) / 1 Rnd (63 Reps)
Row & PC's ~
1:00.5 / 135# = 7 - 4s - 7 - 3s
1:15.4 / 115# = 8 - 4 - 3s - 6
1:05.7 / 95# = 14 - 3s - 4
Those damn burpees!!! S-L-O-W...
Step-down, step-up and then step-up on box vs. Jump!!! Saved the back!!!
No comments:
Post a Comment