#1-
Row or Run 400m
30 of each
Bk Squat
Push press
pull ups
Row or Run 400m
15 of each
Bk Squat
Push press
pull ups
Row or Run 400m
100 of each
Bk Squat
Push press
pull ups
#2-
21 (roworrun 400m) 15 (row or run 400m) 9
BJ
KB
Thrusters
Ab of your choice
That was really hard!
ReplyDeleteFinished first wo at 20:32. Did all weight moves with 55lb
Second round took 21:20
started with #2 - 17:49. ran all 400 - ghd's.
ReplyDelete#1 - 23:71. ran all 400 -used 24 lb bar today (went light after missing 2 weeks)
Very hard one to come back!
on wo #2 I did wall ball sit ups. I ran only once. You did great LA after missing a week! It was a hard one for sure
ReplyDeleteHoley Cow. I think you are trying to kill us! Did 23:26 and finished at 44:00 overall. 55 lb weights. Rowed 4 walked 1. Subbed wall balls for thrusters. Ugh.
ReplyDelete#1 - 24:45 and finished #2 - 46:40. Rowed 4, walked 1. Subbed wall balls (6lbs) for thrusters, pull-ups 2 bands, 24lb bar alternated with 16lbs dumbells, 15lb KBS, 21 wall-ball situps (8lbs) and 24 ghd's.
ReplyDelete