A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare results to August 20, 2018.
Rest until relatively recovered, and then…
B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds
A. 7:12 rx. Thrusters ub. Shoulder once again passed the test. Will be back on prog on monday.
B. Done BSS with 95# back rack. My legs are tired from the past weeks of doing 90% legs exercises 6days a week.
strict HSPU for 10.
C. Alternating one arm prone plank and high knees on top of rings for rounds and reps. (I dont really count when I do extras)
D. Stretching. It feels so good to have an healthy back.
I’m exhausted today from sickness going through all of my kids and only sleeping about 3 hours last night. I opted for a 30 min recovery row today and a lot of foam rolling/stretching.
6417m
A. Jackie
7:53 rx’d
B. Only had time for two rounds
HSPU: 9, 9
BSS: 95lb
Did anyone else notice this part of Wednesday worded incorrectly?
B.
Every 5 minutes, for 15 minutes (3 sets for max calories):
90 seconds of Assault Bike
Note number of calories achieved in each set, then add the three for your total score – e.g. – 62, 54, 56 = 172 calories. Go all out on these and trust/test your ability to recover between sets.
It should have said trust you will only feel like you are dying but will not ACTUALLY die?
A.
Jackie – 7:11. 19sec PR
Rowing – 3:50 (easy/moderate pace)
Thrusters – UB
Pullups – quick triples and doubles.
Stoked with the PR. First time going unbroken on thrusters which made all the difference.
B.
BSS – 35kg
HSPU – 10 each round.
Ignored the tempos today. Just got good reps in.