Double-AM Gym/PM Map

OPT SHE Aug 9

 

part 1:

10 min practice:

waveload KB Snatch - vary loads and reps to get rhythm

rest 1 min

10 min practice:

negative E-ROM HSPU (in b/t reps practice L sits on low elevation on floor)

rest 1 min

10 min practice:

free HS into walk and roll out

 

rest 4+ hours

 

part 2:

10 min @ 80-90% aer pace:

row 250 m

25 double unders

run 200 m

(rest 5 min walking)

10 min @ 80-90% aer pace:

5 light KBS

5 wall balls

5 toes to bar

(rest 5 min walking)

10 min @ 80-90% aer pace:

AD 15 cals

25 m bear crawl

25 m farmers walk - 1.5 pd/h

 

 

Results:

 

Part 1 AM
Complete
Subbed handstand walks for wall walks with hand release at top

Part 2
Operating at 70%-80% as this is my 4th day training in a row, ready for a rest day

Row, du's, run
3 rnds +200m row
subbed last run for another 250m row due to thunderstorm outside

Kbs, wb, t2b
11 rnds with 35#kb and 14# wb to 10ft

AD, bearcrawl,carry
4 rnds + 6 cals