A.
For time:
500 m row
Burpees Over the Erg x 50 reps
rest 3 mintues..
B.
As many rounds and reps in 5 minutes:
15 Kettlebell Swings (32/24 kg)
15 Hand Release Push-Ups with feet on a plate (45/25)
rest 3 minutes...
C.
As many rounds and reps in 5 minutes:
15 Chest-to-Bar Pull Ups
15 GHD Sit-Ups
rest 3 minutes...
D.
500 m row
Burpees Over the Erg x 50 reps
Try and match your score on Part A for Part D. Don't sandbag that shit either...I know how long it should take.
A: 6:45
ReplyDeleteB: 2 rounds plus 10 kb swings
C: 2 rounds exactly
D: 7:46, cramped a bunch during the burpees
A: 6:06
ReplyDeleteB: 3 +7
C: 2
D: 6:52
Happy with how I maintained less thean a minute off the pace from round 1 to the last rd. I also started cramping when I switched to step burpees when I fatigued.
A: 7:31 had to change the erg from calories to meters.
ReplyDeleteB: 3+3 I used a 35lbs kettle bell.
C: 1+15 did four chest to bar and the rest were pull-ups
D: 7:07
A. 7:03
ReplyDeleteB. 3 rounds and 8 kb swings used 53#
c. 1 round plus 13
D. 7:24
I need to work on my conditioning again I did try to stay to jumps the whole time instead of stepping over but i did tired pretty quickly from that
A: 6:02
ReplyDeleteB: 3 + 20
C: 2 + 15 the HGD sit ups were tough to get though
D : 7:05 both legs started cramping up at burpee 35 that slowed me down but I did manage to finish.