MAP (Max Aerobic Power) Session
-5 min AMRAP- 10 Wall ball (20/14), 10 Burpee over the box @24/20
REST 3 min
-5 min AMRAP- 10 T2B, 10 KBS @ 70/53, 10 Sit-ups
REST 3 min
-5 min AMRAP- 10/5 ring dips, 200m run
REST 3 min
2k ROW @ 80-85%
4+19 first Amrap
ReplyDelete4+9 second
5 third
7:54 on row legs were cramping during this started at 800m in
A. 2+8
ReplyDeleteB. 2+16
C. 3 ( Used a red band, only have about 2 ring dips. I'm working on it.)
D. 9:43 ( Had to wait for a rower because 530AM was still doing the wod.)
55 minutes to complete with the warm-up. Felt pretty good throughout it.
A. 3+16. I was dying on those box jumps
ReplyDeleteB. 3 +17. I lost the kip on the 3rd set of T2B. KBS felt fine.
C. 4+5 +3seconds in which I half-heartedly turned towards the door. Ring dips were easy.
D. 8:46. I found myself not driving with the legs.
This took me about 50 minutes, including warmup and cleanup. The hacking cough is still with me.
warning: my athletic ability at 7am is a joke.
ReplyDeletea) 55 reps
b) 85 reps
c) 3 rounds
d) 9:04. about 80% the whole time and hard the last 250.
Pretty good workout:
ReplyDeletea) 3 rounds +17 reps
b) 5 rounds + 11 reps
c) 3 rounds +/- 50m
d) 2000m row: 8:04
I struggled hard on this, super out of breath and my legs hurt terribly from yesterday...
ReplyDeleteA) 2+8
B) 3+5
C) 3 w/ very small purple band
D) 8:54
Just getting around to posting
ReplyDeleteA. 4 + 10
B. 3 + 13
C. 3
D. 8:37