Saturday, July 13, 2013

OPT BEING

A. squat clean – build to a tough single in 8 min
rest 2 min
B. 90% of part A; amrap in 4 min
rest 2 min
C. 80% of part A; amrap in 4 min
D. AD 45 sec @ 95% effort; rest walk 4:15 x 5
Notes:
build the max as high as you can AFTER a solid warm up – don’t keep it lower to lower efforts in B and C
“arms and legs”! on AD
record reps and distance per AD set
A. worked up to 153
B. 138 – 11 reps
C. 123 – 12 reps
D. No AD, subbed with Rowing
1) 209 m; 1:47.6 split; 32 s/m
2) 210 m; 1:47.1 split; 33 s/m
3) 214 m; 1:45.1 split; 33 s/m
4) 214 m; 1:45.1 split; 35 s/m
5) 214 m; 1:45.1 split; 35 s/m

 

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