All
A. Bench Press – 1RM
B. Pendlay Row 5RM + 2×5@90%
C. 10 legless rope climbs afap
D. 4 rds
400m run
20 box jumps (24/20)
20 GHD Situps
E. 10 pulls on row afap x 10 EMOM
F. Recovery
All
A. Bench Press – 1RM
B. Pendlay Row 5RM + 2×5@90%
C. 10 legless rope climbs afap
D. 4 rds
400m run
20 box jumps (24/20)
20 GHD Situps
E. 10 pulls on row afap x 10 EMOM
F. Recovery
A. 175#
B. 145#
Drops done at 130#
C. 10 legless- 5:15
D. 13:55
E. EMOM 10 on the rower- held about 1:37 each minute
A) 235#
B) 215
– 2 @ 185
C) 7:44 (short rope, started with my ass on the ground)
D) 17:43
E) done
humbled but hungry. glad to get through this with minor shoulder/knee pain.
A. 1RM Bench – 68kg/150lbs – 10lb PR
B. Rope Climbs – 7:something
C. Partner workout with Lynn
2 Rounds:
400m x2 each (800m total each person)
50 Box Jump Step Downs
50 GHDS
Almosssst caught the boys …. Next time!
D. 1:00 plank holds with Juanardo