A. Clean Complex
Clean Pull to knee (pause 2 seconds) x 1 + Power Clean (from pause) x 1 + Hang Squat Clean x 1 - Every 2:30 x 20 minutes ( 8 sets)
*stay with moderate loading and perfect mechanics*
B. EMOM x 10 - 5 TNG Shoulder to Overhead (155/105)
C. Farmers Carry/Waiter Walk Combo x 300 meters (out to corner with one hand in waiter carry, one hand in farmer, switch at corner and come back)
+
10 sets:
:12 Second MAX EFFORT AB Sprint
rest 1 minute
A. 95, 105x5, 110x2
ReplyDeleteB. Done
C. w/ 25# dumbbells
Complete (got about 3-4 calories at the end of 12 seconds)
A. 85 x2, 90x2, 95x4
ReplyDeleteB. @85
C. 20# farmers/15# waiters
D. done
A)@105
ReplyDeleteB) done @105
C) with red kettle bell
D) completed
4-5 calories
6 calls for 3 but I think it went up to that right after the 12 seconds lol
A) 105
ReplyDeleteB) 105
C) done with red kettle bell
D) completed 3-4 cals
A) 185, 205x7
ReplyDeleteB) Done
C) 44#
D) 12x5, 11, 10, 8, 10, 8
A. 135 x 1, 155 x 7
ReplyDeleteB. Done
C. 35#
D. 7 x 3, 6, 7, ?, 6, 8, 6x2
Today was frustrating....
ReplyDeleteA. 105x2, 115x6
B. @105, butttt I'm weak AF and there were fails. Ugh. So annoyed.
C. 25lb DB, my bad shoulder that had the cortisone shot hurt a lot, so I stopped on that side.
D. Done. I think I was getting between 3-5 cals per round.
A)155
ReplyDeleteB)done
C)skipped work
D)2 rounds 9 calories
4 rounds 10 calories
4 rounds 11 calories
I did this at the Blink in Brooklyn this morning, so I tried the best with what they had:
ReplyDeleteA. @115
B. Done with 125#
C. Done with 35# (Not sure if it was 300m, but I tried my best guess)
D. No Assault Bikes, so I did 1 minute sprint, 1 minute rest x10 on the rower.
A. #205
ReplyDeleteB. Done
C. 44
D. No aab subbed 1 mile run #44 vest (8:15)
A. 135, 155, 175, 185, 185, 185, 185, 185
ReplyDeleteB. Done