A.
Three sets of:
100-Foot Handstand Walk*
10 Strict Pull-Ups
45 second Front-Leaning Rest on Rings
15 Ring Rows
Rest 90 seconds
If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.
B.
Every minute, on the minute, for 12 minutes (6 sets):
Odd Minutes: 12-15 Bar-Facing Burpees
Even Minutes: 12 Deadlifts (225/155 lbs)
C.
Five sets for times of:
20/15 Calorie Assault Bike
1000 Meter Bike Erg or 500 Meter Row
400 Meter Run
Rest 3 minutes
D.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed
A.done
B.done Rx 12 burpees 12 DDL
C.5:58/5:49/5:52/5:50/5:54min Rx
A. Done minus HS walk – need to make up
B. 5 RDS at BFB x 10, 225×10
C. 5:25/5:10/4:53 (must better on AB), 4:55/ 4:58
D. 3 x 25 reps, 2 x 6 reps going down only 75% , 2 x 60 seconds
A.) 3:23/3:50/5:09
B.) Completed RX with 15 BFB
C.) Did 5 rounds:
20 AB cal
500m row
500m ski
Rest 3:00 b/t rounds.
(5:52-5:42-5:42-5:45-5:36)
D.) Done.
For part C, if we are unable to run outdoors what would be an acceptable modification? I have access to ski erg or could do shuttle runs?
A. Focus on HSW.
B. Started but hammy tightened up on me.
C. With 500m ski and 400m on Assault Runner. 6:54,6:29,6:07,5:50,5:33.
A. Done
B. Done
C. 4:30-5:00 each round 20cal Ab 500 row subbed run for 400m ski erg as no running possible
D. Done
A: had time for 2 rounds, got some turns on the hs walk
B: back of leg tightened up, did shspu
C: 4:46 (loosening back up) rest 4:20-4:28