Saturday, April 21, 2018

edited April 15 in Adults

WARM-UP: 
7x
5 pull-ups 
10 push-ups 
15 squats 

CONDITIONING:
Partner workout*  
Advanced
AMRAP in 15:00 
15 ring rows 
15 power cleans, 105#/80#
200-meter run together

Intermediate
AMRAP in 15:00 
10-15 ring rows 
10-15 power cleans, 95#/65#
200-meter run together

Beginner
AMRAP in 10:00-15:00 
10 ring rows 
10 hang power cleans, 10# dumbbells-55# barbell
100-200-meter run together

* Partner 1 does ring rows while Partner 2 cleans, swap once finished and then complete run together. 

MOBILITY:
Yoga

Comments

  • w/Big D
    5 rounds
    1:00 handstand hold
    10 strict chin-ups
    50-meter suitcase carry, 115#
    10 db teapots each side, 70#
  • Ran 4 easy miles 36:31

    then

    6 rounds of Xterra Fun
    20 second assault bike sprint
    immediately into 10 front squats @ 65#
    2 heavy prowler passes 10m @ 180# plus prowler

    Deeply regretted running beforehand the first round
    Then i settled down
    Legs were giving out on the second prowler pass
    Good workout

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