Saturday, September 20, 2008
3 rounds for time:
400 m Row
21 KB Swings
12 Chest to Deck Burpees
Coach’s notes: Guys use 1.5 pood for KB swings and gals use 1 pood. Post time to complete to comments.
3 rounds for time:
400 m Row
21 KB Swings
12 Chest to Deck Burpees
Coach’s notes: Guys use 1.5 pood for KB swings and gals use 1 pood. Post time to complete to comments.
Subbed running for Row
Blaine 14:05
Rebecca 12:10
450 m Run
21 KBS 1.5 pood (limited ROM, just above head level to protect shoulder)
21 box jump 20″
3 rounds in 11:15
400 m run
1.25 pood KB
15 burpees (oops)
4:00/5:30/5:25 = 14:55
The time was all lost on the 2nd and 3rd runs
Subbed 50 double unders for row
40# dumbell swings
burpies chest-to-deck and clap while in air
9:31…..timing problems, I think my watch was stopping and starting during burpies.
Sub’d runs for row (certainly not my first choice)
Ten forty something
Subbed run for rows…
9:30…all KBS and burpee’s done w/o breaking into sets…it was the last run that killed me…
to quote Mack on the last run…”these runs are bull****” 🙂
note: actual Helen time is 8:44