Train Like Its the Open
1. Not for Time
Unbroken Rebounding Box Jumps x 12 reps 30/24Unbroken Pistols x 6 reps each leg
(you can alternate legs, or do them consecutively on one leg, regardless of what you choose, there should be no time in transition from one rep to the next)
Unbroken Toes to Bar x 12 rep
2. EMOM in 12
Hang Clean x 1 repLoading per minute:
1&2 = 60%
3&4 = 65%
5&6 = 70%
7&8 = 75%
9&10 = 80%
11&12 = 85%
3. Three rounds each for time
Row 500 Meters10 Power Cleans (205 lb)
20 Wall Ball Shots (30 lb)
Rest 5 minutes
4. AMRAP in 10
20 Double Unders10 Burpees
This comment has been removed by the author.
ReplyDelete1. Done
ReplyDelete2. 195, 205, 220, 235, 250, 270
3. 3:42, 3:58, 4:09 (2nd round sherm walk)
4. 10
1. Done still progressing on rebounding so used 12" box then 20". Not there yet on pistols, but I want it as bad as I want to be good at t2b.
ReplyDelete2. Hang clean is hard for me. 55, 65, 65, 75, 80, 85 for 2 rds ea.
3. First attempt at 20# wall ball, difficult but got thru it. 75# p cleans 6:21, 6:28, 6:42.
4. 157 reps
1. Done
ReplyDelete2. 95, 95-105,105-115,115-125,125-135,135-145,145
3. 5:00, 4:57, 4:59
4. 10+27
1. Done
ReplyDelete2. 190, 205, 220, 235, 250, 270
3. 3:43, 3:35, 4:17
4. 9+25