Wednesday - April 8, 2015

Combined into One Session

A. 2k Row @ 70-80% - used as part of warm up

Time: 8:49 (rowed bit higher then 2:10)

B. 10 min dynamic work –  used as part of warm up

- High knees, high kicks, back extensions

C. 10 Legless Rope Climbs AFAP

Time: 6:16 (as of January 6th it was 9:21)

 

D. High Block Power Clean Cluster 1.1.1 x 5; starting at @ 77%.  Rest :15 between reps on the cluster
70kg/154lbs
Attempted 73kg/160lbs - next time!

E. Plank Holds 4×1 min ascending in weight
20kg

F. MAP Training @70-80%

AMRAP 14

7 C2B - unbroken

9 Kipping HSPU - unbroken

60ft Front Rack Walking Lunge @ 133lbs (subbed for 100m sled push and 200m run. Sleeting out)
Rounds: 4+ 16

Rest 5 min

AMRAP 10 

250m Row 

10 Burpee Over Rower 

15 Wall Balls 

Rounds: 3+260