Workout of the Day
A.
Three sets, not for time, of:
15′ Rope Climb x 2-3 ascents
Dragon Flags x 4-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
B.
Every 10 minutes, for a total of three sets, complete the following as
quickly as possible, and then rest the remainder of the 10 minutes:
Run 1200 Meters
20 Kettlebell Swings (32/24 kg)
15 Pull-Ups
If you know at the outset that you will be unable to complete this in 10 minutes, modify the run distance such that it will be possible for you to complete the work in approximately 8 minutes.
SICFIT day 2 on Maui! Coed Rx with Ingrid Rolles.
Workout 2.
250m row, 15 KB swings, 15 burpees, 250m row (6 RFT, each partner alternates)
20:00
Workout 3.
5 Hang Squat Cleans (135/95)
5 Bar MU’s
5 Alternating Front Rack Lunges (135/95)
5 TTB
10 Hang Squat Cleans
10 Bar MU;s
10 Alt Front Rack Lunges
10 TTB
15
15
15
15
We finished tied for 3rd overall…not bad since we chose the OPEN division over the Master’s. That would have been an easy win…
Did Fridays snatch work at 135.
Only had time for two rounds of 1200m run, 65# kbs x 20′ 15 x PU. 8:03, 8:34.
A: done
B: 6:34, 6:54, 7:08
Hilly 600m out and back. Measured turnaround with gps watch. Kbs UB, pu 15,8/7,5/5/5
Megan (50/5’5″/135)
A. Done, but the first 2 rounds of dragon flags were comedy. I finally got a few good ones in the last round.
B. 6:20 (800m), 7:19 (1000m), 7:37 (1000m)
I am completely beat after this one. Glad tomorrow is a rest day.
A. Done; 2/4/60
B. 6:31, 7:09, 7:45; 800M run (hills)