Congrats to everyone who competed yesterday. Lots of amazing PRs!
If you competed yesterday do:
Row 300cals not for time
Start 1 day behind on the strength
Otherwise do:
A) Warmup 4 Rounds Tabata
Hand Stand Hold
Toes To Bar
Double Unders
B) Back Squat
1*5 65%
1*5 70%
1*5 75%
1*5 80%
C) Push Press 4x10 70%
D) Airdyne/row 15 rounds
30 on 90 off
The key to this is to develop a high pace and to be able to maintain it for all rounds.
A) warm-up complete
ReplyDeleteB) 205, 225, 240, 255
C) 4 @ 135
D) 269 cal, aimed to be in the 25-27 range which was tough to maintain after 20 seconds
You were able to hit 25-27cals in 30 seconds?
DeleteFun fact: I slept for 13 hrs last night.
ReplyDeleteAlso, I didn't do the 300cal row, I just did a group class at CFPickering instead; Heavy dead lifts and a WOD.
A) Complete
ReplyDeleteB) 265, 285, 305, 325
C) 1x10x170, 5x6x170
D) 230 cals
A) Complete
ReplyDeleteB) 205, 225, 240, 255
Did an extra set of 225 x 10 (Needed to get my legs going again for the week)
C) 4 x 10 @ 135
D) 233 cals
Also great job to everyone who competed on the weekend! Wish I could have been there
DeletePp at 100
ReplyDeleteAD 186
Gonna squat tomorrow
A. Fun warm up
ReplyDeleteB. 160, 175, 185 and 195
C. Press @ 90#
D. Airdyne 221 Cals
*did this in monday as I felt fine post comp, but also took Tuesday off
b)squats 200 215 230 245
ReplyDeletedone the day after so I didn't do the other stuff.