Saturday, December 17, 2011

Worked out with the 7AM crew at Invictus.

Really fun but hard workout…

Three sets, not for time, of:
Bounding Box Jumps x 8-12 reps
Pistols x 4-6 reps each leg
Toes to Bar x 10-12 reps

Comments: Pistols on right side were mostly unbroken, left side was harder. Box jumps were on 20″ for first 2 sets, then 24″ last set. missed a couple times.

Four sets for times of:
15′ Rope Climb x 2 ascents
185/125 lb. Squat Clean x 6 reps
Row 350 Meters
Rest exactly 4 minutes between sets.
(These should be sprint sets. Get through them as quickly as possible, and then recover and try to beat that time the next set. Note set times individually.)

Comments: 2:48; 3:10; 4:50; 4:25…3rd set I kept missing the cleans…took forever. 4th set didn’t miss as many, but rested a bit longer between.

Three rounds for time of:
15 Toes to Bar
30 Double-Unders

Time: 4:07 Rx’d



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