Row 400m @ 1:32-1:35 pace12 dbl KB russian swings @ 24kg/hand
4 hang squat cleans @ 205lbs for time
rest as slow spin on bike 3-5 min x 2 sets
2:20
2:34
If you ever make a progression to 3 rounds of this, I am unfriending you on Facebook.
Second round I was holding pace until the last 100m, and at that point it was 1:36-1:38
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Bike 90 sec @ 450-500 watts
20 wallballs to 12ft
15 C2B pullups for time
rest as slow spin on bike 3-5 min x 2 sets
Better on wall ball 12 ft accuracy, but still need some improvement. AB was not as easy as the previous week.
I don’t remember my times here exactly, 2nd round was faster than 1st, and the only delay in times, was not jumping up and getting into the pull ups right away.
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Run 300m with vest
20 air squats with vest
10 burpees over bar with vest for time
rest as slow spin on bike 3-5 min x 2 sets
2:40 on both
Velcro in vest kept coming undone so chose to run with a med ball in bear hug and bar facing burpee
+
Ido squat in full
Done