For Time:
40 KB swings 1.5/1.0 pood
20 Pullups
400m run
30 KB Swings
15 Pullups
300m run
20 KB Swings
10 Pullups
200m run
Warm Up:
400 m run / 500 m row / Hamstring Mobility w/band, shoulder mobility w/band/ 10 x Tuck Jumps/ 10 x Wall balls/ 10 x OHS w/pvc/ 5 x wall climbs/ Spiderman to Squat/ 5 x Baby Elephants
8 comments:
13:01 as Rx 'd. Torn on both of my hands, son of a....
11:32 Rx'd! Unbroken KBS, first and last set of pull-ups!
The coaches need to check the run distances. Very little difference between 200 and 300 meter run. I think the result will benefit everyone considering we all think they are a bit too long.
Ok, clearly I need to stop programming in Andy's wheelhouse. He has destroyed me the last two days.
11:26 RX
18:20 Rx
15:59 scaled with a red band for pull ups
16:53 Rx
Ross- 16:56 RX
Kellie- 20:24 RX KBS, scaled pull-ups using the red band
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