A. Ido Portal 1.0 or 2.0
B. Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your TM from cycle 1*
C. Power Clean Cluster (position 1) 1.1.1 rest 10 seconds/rest 2 minutes x 4 sets
*stay light and work on fast turnover and catch - mechanics must be perfect with vertical torso*
D. Strict HSPU x 30 reps AFAP (use the open standard)
+
In teams of 2 (switching every 250m)
2500m Ski
A. Done
ReplyDeleteB. #270, #305, #304(x3)
C. sets 1+2 #155, sets 3+4 #185
D. 8:49
ski- 8:50 250m split .52 sec
B. 5@125, 3@140, 3@155 (failed going for 4)
ReplyDeleteC. 1st set @ 95, sets 2-4 @ 105
D. 3:08 (25# plate + abmat) - this was probably too easy. Afterwards did 4 sets of 3 with a 10# and an abmat, should've done that from the get go.
ski= 9:47 (completed with Jon!)
a.
ReplyDeleteDone
b.
200#
230#
255#
c.
110#
d.
5:19min
Ski: 9:04min with Rivera
Let Whoever, think Whatever.
Just keep getting Better.
B)5@165
ReplyDelete3@185
4@205
C) 3:48 with ab mat and 15 lb plate
D) 1 set @95
3 sets @100
D) 11:38 with Miss Lexie
*D - she had to do it with a little elf - LD's split time was 2x faster than mine haha
DeleteB. 225, 245, 275 (7 reps)
ReplyDeleteC. 115
D. 4:29
Ski = 9:04 con Latorre
B)5@115
ReplyDelete3@125
1@145
C) 2:10 - ab mat
D) @90
D) 11:38 with LD (her split was muuuuch faster)
B) 195, 220, 250x2
ReplyDeleteC) 115
D) 9:13 (with Ab-mat + thin 10# plate)
D) 9:47 (Partnered up with Mary!) Also, first time using Ski-Erg.
B. 5@170, 3@190, 6@210
ReplyDeleteC. @85
D. 4:27 with ab mat and thin 10lb plate
E. Ski-9:15-did 1250m solo- rested 1:1 every 250m
A) 255, 290, 3 @ 325
ReplyDeleteB) 3 @ 155, 1 @ 185
C) 1:50
D) 9:03 w/ Jdor
A: 265, 305, 6@340 B: 1+2(155) 3+4(185). C: 20 and 10 (1:20). D: 9:03 with Craig first time doing it got better at my 3rd round
ReplyDeleteA. done
ReplyDeleteB.
5 @ 225
3 @ 245
1+ @ 275 (3)
C.
135
D.
7:32
Ski erg:
Did it by myself and rested 1:1 (9:32)
a) done
ReplyDeleteb)5@195
3@225
1@250
c)145x2, 155x2
d)6:07
e) 8:50 with andrew