May 8, 2017
10 min clock
row 150 meters
inch worm - to red line
samson stretch - to red line
bear crawl - to red line
run - length of room back
Deadlift - 6 minute wu + 4 sets of 3. new set every 2:30
- build to heavier load than last week or 80-85%.
- one second pause at bottom of the rep.
Weighted Pull-ups (3 min wu + 6 min emom x 1.
- goal = build to heaviest load yet during strength cycle and get it for 2+ reps today.
10 minute amrap of :
10 calorie row / plank
10 burpee over erg / rig hang
- partner must be in plank for row to count, must be hanging on rig for burpees to count.
- if using bike or ski erg then burpees to be over a barbell set up.
Posted on Mon, May 8, 2017
by Brad Weems