spend 10 minutes in warmup with handstand wall runs try to go for amrap shoulder touches in 1 minute.
amrap in 90s x 6 of:
1 DB squat clean 55, 35
2 DB shoulder to overhead 55,35
3 burpee
rest 3 minutes between sets
rest 4+ hours
part 2. Row
150s at 2k race pace 30s all out sprint x 3
-for example-I will row at a 1:46 split for 2min30s then sprint all out the last 30s
-rest 6 minutes between sets
5 minute cool down at conversation pace
rest 3 minutes between sets
rest 4+ hours
part 2. Row
150s at 2k race pace 30s all out sprint x 3
-for example-I will row at a 1:46 split for 2min30s then sprint all out the last 30s
-rest 6 minutes between sets
5 minute cool down at conversation pace
89 shoulder touches in 1minute
ReplyDelete135,18, 225, 255, 275, 315
rd1, 5+2oh
rd2 5
rd 3 5
rd 4 4+2 burpee
rd 5 5
rd 6 5+2 oh
just could not get fucking 6, pissed me off
feeling like shit from to much weekend fun!!
ReplyDelete225 255b 295 315 320x2 failed on#3
4+1 burpee
4+ sqt cln
4
3+2burpee
4
4+2oh
863m 1:44-1:38 on 30sec sprint
863m 1:44-1:38
838m 1:48-1:46 0n 30sec sprint
shoulder touches 103 in 1 min
ReplyDelete135,165,175,185,195,205
rd1 - 4+2OVH
rd2 - 5
rd3 - 4+2burpee
rd4 - 5
rd5 - 5
rd6 - 4+2burpee
AMRAP Shoulder Touches - 53
ReplyDeleteHBBS - 3@135, 165, 185, 205, 225, 245(x1)
DB's & Burpees w/60# DB's
5
3+1oh
3+2burps
3
3+1oh
3
Handstand Wall Runs are sweet, never done them before. Had a blazing rythym up to 30, then my whole world almost came tumbling down, literally.
Never really worked the HB Back Squat before, it was tough.
The 6rd AMRAP was deceivingly hard as fuck! Shoulders were the limiting factor. Hitting the Rows here shortly...
You guys all kicked ass, Beast efforts!
Row:
ReplyDelete1:52/Pace, before sprint
Total - 822
1:50/Pace, before sprint
Total - 833
1:49.5/Pace, before sprint
Total - 837
Wall runs: 86
ReplyDeleteHBBS: (in kilos) 140, 160, 170, 175, 182 PR
Metcon:
1. 6+ 2 burpees
2. 5 +2 Shoulder to overhead
3. 5+1 sqt clean
4. 5+ 1 shoulder to overhead
5. 5
6. 5+1 shoulder to overhead
Row 1:38 pace
917m
902m
892m
753m
ReplyDelete726m
742m
I. Hate. The. Erg.