Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run
+
Optional:
Abs, bis, & tris of choice
Post result to comments.
Did yesterday’s thanks Conner and joe for waiting on me.
A. Thruster. 135-185-225-255-276(or)-281#(new pr) 🙂
Workout.
30 thrusters 135#
400 meter run.
2:33. Thrusters unbroken
Conner took the win with an awesome finish. The push from everyone was great. Great work
Bis and tris
Complete
+
A. 275, 285, 295 (failed second rep @ 295)
B. Built to 265 (missed 275 by about 3 inches) – I believe 265 is a PR (or ties it)
+
Complete @ 2:31 – thrusters complete @ 23/3/4, then had to track down Alex on the run. Woof.
+
Complete w/ New Joe @ 16:50(ish).
Should probably post the workout as well…..
3 rounds not for time:
:60-2:00 freestanding handstand push-up practice
2 front levers – pick a variation that allows a :05 hold
6-8 alternating pistols w/:02 pause in the hole
+
A. Behind-the-neck clean-grip push jerk, 2-2-2, 21X1; 2:00 rest
B. Thruster, build to a heavy single in 10:00
+
For time:
30 thrusters, 135
400m run
+
For time w/a partner, split all work as desired w/only 1 working at a time:
400m run
3 rounds of (21 kettlebell swings + 21 burpees)
400m run
3 rounds of (15 kettlebell swings + 15 burpees)
400m run
3 rounds of (9 kettlebell swings + 9 burpees)
400m run