Warm-up Drills
I. Jump Rope x 3:00
II. 2-3 rounds of
5 x Hang Power Clean (45/35lbs)
5 x Front Squat (45/35lbs)
5 x Push-ups
10 x Hollow Rocks
III. Mobility
“Tastes Austere”
For time
12 x Front Squat (155/105lbs)
21 x GHD Sit-ups
10 x Front Squat (155/105lbs)
18 x GHD Sit-ups
8 x Front Squat (155/105lbs)
15 x GHD Sit-ups
6 x Front Squat (155/105lbs)
12 x GHD Sit-ups
4 x Front Squat (155/105lbs)
9 x GHD Sit-ups
2 x Front Squat (155/105lbs)
6 x GHD Sit-ups
Notes: Front Squats come from the deck today; if the first repetition of a given set is performed as a full clean then the repetition may count. GHD Scaled to Abmat Sit-ups is 1:1 for today. Get some, freaks.
Post scores to comments.
Rowing: Conditioning Intervals
Complete 2 Rounds of the following, completing each work interval at maximal effort. Rest 2:00 between Rounds.
2 Rounds of
200m x Max Effort
300m x Recovery Pace
—
200m x Max Effort
200m x Recovery Pace
—
200m x Max Effort
100m x Recovery Pace
—
Rest 2:00
Post total time rowing for each round to comments.
Tastes Austere: 9:48 RX
Rowing Conditioning Intervals: 5:33/5:21
7:08 Rx.
4:51 • 4:44 Rx.
Modified Tastes Austere: 8:34
(6rds of 5 weighted squats @16kg and 12 abmat sit-ups)
Biking Conditioning Intervals: 6:19/6:50
10cal max/15cal recovery
10/10
10/5
Tastes Austere: 9:10 95#
Rowing Conditioning Intervals: 5:30/5:37