A. Push Press - 4 x 4 @ 85%
B. Deadlift - every 2 minutes x 8 minutes
7 @ 60%
5 @ 70%
3 @ 80%
2 @ 90%
+
Every 10 minutes x 40 minutes
Run 500m
2 Rope Climbs (sub 15 C2B)
15 strict hspu (scale reps as needed)
15 alt. pistols
15 Hang Power Cleans 155/105
15 Burpees Over Bar
*If you're not done by the 8 minute mark each round STOP and REST until start of next round*
Push press - 125
ReplyDeleteDeadlift - 185, 210, 240, 270
6:39, 6:57, 7:43, 6:49
Used two ab mats and did 15 reps and we did 10ft rope climbs.
A. 125
ReplyDeleteB. worked up to 270
C. Rx + 15 pistols each leg
6:42, 7:42, 7:59, dnf (7 bob left)
Gota catch em&m on those hpc's
Gotta catch d$$$$$ on everything else!!
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DeleteA)210(best theyve ever felt)
ReplyDeleteB) 295, 345, 395, 435
+
1st: 3 rounds
40 du
15 strict HSPU
15 pistols
(5:30)
2nd: 3 rounds
15 c2b
15 hang power clean (155)
15 burpee over bar
(Too much waiting around because of clutter and people in the way so didn't keep track)
A. 210
ReplyDeleteB. 185, 215, 245, 275
C. 8HPC, 6HPC, 6HPC, 12 burpees
-pistols felt the best they've ever felt. Hang power cleans were slowwwwww.
A, the push press was 120 not 210 lol
ReplyDeleteLate Entry:
ReplyDeleteA: 190
B: 275, 325, 365, 415
C: 5 burpees, 5 HPC, 3 HPC, 12 HPC
- Besides running and pistols, the last workout was everything I need to work on, especially strict HSPU
Did a shorter, modified version of the metcon. Every 6 minutes x3:
ReplyDelete- 50 DUs
- 15 strict HSPUs (head to ankle weight)
- 15 pistols
- 15 burpees over step up box