WARM
std warmup
MAIN
A. Activation - 3 rounds, not for time
{
3 box jumps 24"
5 tempo close grip pushups
5 tempo ring rows
}
B. 4 person team, rotate stations, until 10k row reached:
{
- 400m run (pacekeeper)
- Muscle-ups
- bike for cals
- row for distance
}
there was an unknown target for bike cals and MUs where we got to stop those when reached. Turned out to be ~150MUs (rest of crew did pushups+pullups. I did MUs; and 400cals on bike as a team. My work:
5*400m run
30 MU (10,9,8, 3)
~4x20cal airdyne
~4x500m row
time: 41:30
Later that day:
C. 45 min yoga class w Alisa & Jenny
No comments:
Post a Comment