5 min jump rope
5 min DROMS
3 rounds of:
10 45# thrusters
20 sit-ups
Strength:
Shoulder press 5 x 5
warm
45 x 10, 95 x 10, 115 x 5, 125 x 5
work
135 x 5 x 5
Metcon:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (55# DBS)
12 Pull-ups
Time: 13:57
Compared to 120610
12:44
Over 1min slower this time but it was done at work. The transition time from outside to gym is roughly :30.
Cash out:
1mi walk
3 rounds for time of:
Run 400m
21 KBS 24/16kg (55# DBS)
12 Pull-ups
Time: 13:57
Compared to 120610
12:44
Over 1min slower this time but it was done at work. The transition time from outside to gym is roughly :30.
Cash out:
1mi walk
No comments:
Post a Comment