#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
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
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