Wed, 071515

  
#team

am: 

A. Spit Jerk ; speed work 10 x 3 @60-65%

B. building in strength sets if its there; per individual

C. Front SqT – 4 x 5; every :90 @70%
pm:

A. 10 legless rope climbs afap 

B. DB / KB Single leg step ups…10 steps in row, same leg to 20’ ascending in weight x 5 sets each leg 

C. continuous

10 min on bike 

:30 hard

:30 easy 

10 min constant @70%

10-20 min @50% ; legs only 
Opens Comp Phase

A. Spit Jerk ; speed work 10 x 3 @60-65%

B. building in strength sets if its there; per individual

C. Front SqT – 4 x 5; every :90 @70%

D. 20-30 min flush on bike 
*************Anyone feeling good and looking for an extra workout today (be smart, don’t play hero). Here’s add on wod CFF is hitting today with class’s 

40-30-20

Wall balls (20/14)

Russian KB swings (70/53)
Box jumps (step down) 24/20
Push Press (75/55)
Cal Row

2 thoughts on “Wed, 071515”

  1. A. 185 felt good
    b. Tabata strict hspu and some HS walking
    c. 280
    d. Legless 4:46 tried doing 1 every 30 seconds and worked till 9 and 10, 9 couldn’t reach and touch top, and 10th couldn’t even pull
    e. Worked up to 72 kbs
    f. Metcon 28:40 no way in hell could the push press go unbroke . Fun birthday beating

  2. Patrick Swett

    A. 10×3 @ 171#
    A2. Worked up to 266#x1

    B. 4×5 every :90 @ 220#

    C.20:00 assault bike
    First 10:00 hard 30/easy 30, 144 cal
    Second 10:00 moderate pace

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