A.
Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets
B.
As many rounds and reps in 12 minutes:
In a team of 4
Stone to Shoulder x 1 rep (115/65)
Stone Carry x 50 ft.
Rope Climbs x 2 reps/1 rep
Stone Carry x 50 ft.
C.
15 minutes to complete:
1k Row
800m Run
50 GHD Sit-ups
*Must start and end with one of the aerobic
movements.
A: 250x3, 270x2, 285x1, 270x3, 285x2, 315x1, 275x5 (miss)
ReplyDeleteB: Not sure what our final score was but I couldn't finish the workout which was extremely disappointing. I definitely need more work on the rope, I apologize to my team for slowing u guys down.
C: Run (3:35) GHD (2:15) 1K Row (3:33)
- Total work time: 9:23