- Light Jog or 250m Row or Double Under Practice
- Joint Mobility
- 2 Rounds Standard Warm-Up
Conditioning 1:
- 4 x 100m Sprint (50,75,90,100)
Strength:
- 1 Hang Squat Clean in 1st Minute (135/95)
- 2 HSC the 2nd Minute
...
- 9 HSC in minute 9
- 10 HSC in minute 10
Conditioning 2:
- 2k Row
Post workout results to comments.
30, 29, 16, 17 (super slow I know)
ReplyDelete115# HSC (made it 5 rounds)
2k row ---- 8:32
29-23-19-19
ReplyDelete75# HSC made it through six rounds, everything after that was a hot mess.
2k row @ 8:59.9
22, 17, 16, 14
ReplyDelete155# - 1-8 were good, skipped 9, did 8 in round 10
2k Row - 7:13 (worst in a long time)
33-28-24-24
ReplyDelete#55 lb made it through 8 rounds, 5 , 5
2k row 10.3
Toya 2k row 11.3
Kat 2k row 10.6
#75 6 rounds
ReplyDelete2 k row - 8:53.7