Friday 25/9/15

AM
AMRAP 15
Run 400m
20 Wallball = all UB
= 5 + 400m Run = 16:00 (left for run at 14.40ish)

Easy 5km Row/Ski Erg. (You choose or mix it up)
= 1000m Row / 1000m Ski
750/750
500/500
250/250
= 22.24 (Lats were smoked off ski erg, not usually an issue, maybe something pre fatigued from wall balls?)

MD
A.Clean and Jerk – 7×1 Rest 2 mins = 125/130/132.5/135/137.5failx2/130/130/130
B.Back Squat – 5×2.2 Rest 20s/2-3 mins = 160/”/”/”/”
C.Good Mornings – 5×5 rest 2 min = 70/75/”/”/”
D. KB OHS – 5×8 . Rest as needed. – had to leave this out today as thoracics/shoulders sore/tight.

Evening
As pairs – You go I go – had no one to do this with this evening so tried to hold FR for time it took to row the 500.

AMRAP 20
Row 500m
KB Front Rack Hold @ 24kg = had to drop and rest for 10s every round after about 1 min.
Rest 30s
= 5 rounds

Advertisements
Friday 25/9/15

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s