std warmup
10 partner over-unders
2x10 KBS
150m row
2x5 pullups
MAIN
A. With partner, 3 rounds for time. Subtract total KBS (1 rep = 1 second). 1 partner rows while other does KBS then switch
{
500m row
AMRAP KBS
}
Round 1: 50 reps for me, 45 for partner (I did 53#, he did 70#)
Round 2: 50 reps for me, 40 for partner
Round 3: 45 reps for me, 35 for partner
Total time: 13:20 - 265 reps (4:25) = 8:55
B. With partner, 3 rounds for time. Subtract total pullups (1 rep = 1 second). 1 partner runs while other does pullups, then switch
{
400m run
AMRAP pullups
}
Round 1: 31 reps for me, 29 for partner
Round 2: 24 reps for me, 30 for partner
Total time: 13:20 - 265 reps (4:25) = 8:55
B. With partner, 3 rounds for time. Subtract total pullups (1 rep = 1 second). 1 partner runs while other does pullups, then switch
{
400m run
AMRAP pullups
}
Round 1: 31 reps for me, 29 for partner
Round 2: 24 reps for me, 30 for partner
Round 3: 22 reps for me, 30 for partner
Total time: 11:58 - 2:46 (166 reps) = 9:12
C. Back Squat (was supposed to be 3x8 @ 75%, but did fewer reps and at 70%
warm: 5x45, 5x135
main: 185# x6, x6, x8
I added:
D: BarMU
one kipping
one strict
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