10/20
Fittest of the coast week 4 qualifier
2:50 & 4:04
10/21
Gait prep
+
4 rounds for time @ 90% effort
Run 400m
7 bar MU
11:29 did run on air runner and kept distance at 400
+ (rest 6-10 min to recovery)
4 rounds for time @ 90% effort
20 ski erg cals
15 bar facing burpees
10 ground to overhead @ 95lbs
14:04 – had some major footwork issues in round 1 on the burpee – the first 6 or 7 reps I tried not jumping up and just knew i wasn’t going to be able to sustain that pace for the rest of that round and the next 3 and attack the barbell, and then thats when i hadn’t practiced the step up variation in a while and it threw me off that it slowed me down and i had to stop and think about the footwork. Did some tng reps in the first round and the wheels came off a little bit from there
+ (rest 6-10 min to recovery)
50 dbl DB bench presses @ 50lbs/hand, go big early and then chip away to finish the volume on short rest breaks
27-8-6-4-5