3 min jump rope
5 min DROMs
3 rounds of:
10 45# thrusters
5 pull-ups
Strength:
HBBS (based off 130129):
4X4 @ 70% – rest 30 seconds205 185
3X3 @ 75% – rest 30 seconds 200
3X2 @ 80% – rest 45 seconds 215
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
The computed 1RM (295) has proven to be too much for the sets of 205-220-235. Missed last rep on the second set of 4. Finished with sets at 185-200-215. Even so sets were extremely challenging at the end but technique was again great with a2g depth and a good bounce out of the hole.
Metcon:
15 minute AMRAP of:
50 Double-Unders
12 T2B
3 Wall Walks
Score: 3 rounds + 50DUs + 4 T2B
Cash Out:
5 min stationary bike
4X4 @ 70% – rest 30 seconds
3X3 @ 75% – rest 30 seconds 200
3X2 @ 80% – rest 45 seconds 215
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.
The computed 1RM (295) has proven to be too much for the sets of 205-220-235. Missed last rep on the second set of 4. Finished with sets at 185-200-215. Even so sets were extremely challenging at the end but technique was again great with a2g depth and a good bounce out of the hole.
Metcon:
15 minute AMRAP of:
50 Double-Unders
12 T2B
3 Wall Walks
Score: 3 rounds + 50DUs + 4 T2B
Cash Out:
5 min stationary bike
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