1k Row (Z1)
2 Strict MUps OTMEM (x5)
1/2 Annie (75%)
25-20-15-10-5
U/B Double Unders
Abmats (Un-Anchored)
3:54
3:54
4 min amrap @85%:
10 wall balls
10 box jumps 20"
10 back extensions
*Round 1 = 3+20 Reps
*Round 2 = 3+20 Reps
*Round 3 = 3+23 Reps
*Round 1 = 3+20 Reps
*Round 2 = 3+20 Reps
*Round 3 = 3+23 Reps
Rest 2 min
4 min row @1:45 pace
Rest 2 min
*Round 1 Average - 1:45
*Round 2 Average - 1:45
*Round 3 Average - 1:44.7
*Round 1 Average - 1:45
*Round 2 Average - 1:45
*Round 3 Average - 1:44.7
x3 sets
(3 sets of each alternating back and forth…6 total sets of 4 on 2 off)
*The rows were difficult. Round 2 my lower back starting to get really tight but felt much better for Round 3. The rows were definately more than 85%, probably closer to around 90-95%. Felt good on the AMRAP, felt like it was a really good pace for 85% .Was able to stay consistent fairly easily.
*The rows were difficult. Round 2 my lower back starting to get really tight but felt much better for Round 3. The rows were definately more than 85%, probably closer to around 90-95%. Felt good on the AMRAP, felt like it was a really good pace for 85% .Was able to stay consistent fairly easily.
Rest 20m
Grip Work
For Time:
2 Rope Climbs (20 Feet)
4 Laps Endless Rope
550m Big Lap w/2 KB's (1.5)
15 Fat Bar Pullups (Add 5 reps for each time you put the bells down during Farmers Walk)
*6:53 (Didn't put the bells down at all. Crushed previous time of last week by almost 3 minutes. )
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