#teammatetuesday – Tay suffering through the 6:45 bike sprints x 3 at your 10 min test wattage sustained.
Strength:
A. Weighted pull-ups 7×2
B. Db saw row 5-7 reps x 4 sets
C. To be done with the above: ring support holds. Tabata or reverse tabata x 10 rounds
Conditioning:
Choose 2
Can / should be done different sessions today.
Sprint sessions day:
A. Afap
2 legless rope climbs
15 thrusters 115/83
8 burpee muscle ups
11/9 cal bike
Rest 6 min x 4 rds
B. Afap
30′ front rack KB walking lunge 70/53’s
6 UB hang power cleans 225/143
15 ghd sit-ups
60′ hs walk
15 ghd sit-ups
6 ub hang power cleans
30′ front rack KB walking lunge 70/53’s
Rest 6 min x 3 rds
*modify weight to heavy and unbroken those who need it.
C. Afap
300m row
60 double unders
30 burpees
60 double unders
300m row
Rest 6 min x 3
Training Options / Accessory Work:
A. Today – recovery . 20-45 min on recovery is the posterior chain, scaps and ankles focus.
B. Rope Climb
TnG rope climbs x 1 set (-1) = score
A. Pull-ups worked up to 40#x2
B. Rows up to 53#x7 reps
C. Wod B
4:00, 3:37, ? Unsure last one. First 3 rounds did 123# hpc, last round 133#. First time bumping 133# in a wod ????????.
A. All sets of pull-ups at 53#
B. 4×7 rows at 82#
C. Ring Support Holds done ✅
Decided to join in on the class wod today.
More then Tasia
A. Faster then Tasia
C. Probably faster then Tasia.