Morning:
On The Minute
Perform 3 Power Cleans and 6 Chest 2 Bar Pull ups on the minute for 10 minutes.
Use 75-80% of 1RM for PC
followed by,
80 yard shuttle relays (10yds & back, 15 yards & back, 20 yards & back)
3 rounds of 2 shuttles per team member
Rest 1.5-2 minutes between
Post weight to comments.
King Kong w/ Walls
7 comments:
205lbs on the min for 9min did not start the 10th set until 10:30 and finished in 11:45.
Track workout for the day with the kids will be a ladder pursuit runs 1,2,3,4,3,2,1 laps on the track. We will stagger the start, slowest to fastest and hopefully everyone finishes at the same time.
did yesterdays late yesterday and got 220 on thrusters but failed twice on 230. Did the AMRAP with (Ricky's Recomendation) of 6 pushups. got 8 rounds with swings done and 1 pushup. Thanks Rick. Doing todays around 2pm if anyone wants in?
Trading out SDHP for power cleans?! Best day!
185. hit all the time frames.
185. hit all the time frames.
137# PC - my slowest round was 41 sec. First half was between 23 and 30... the pullups went much better than expected.
Shuttle sprints were fun, but torture for my hamstrings - they're still recovering from my straight-leg muscle snatch fiasco on Saturday. Boo.
Thanks for braving the traffic, Kat! It would have been no fun by myself.
Anytime addi! I love workin out wit u!
126# pc for 5 rnds, cleans got real ugly so went to 121#.
Got 8 rnds, missed the 9th by 3 c2b pu, then did the 10th rnd.
Focused on turns with the shuttle runs.
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