She: Pause BS and Map

Nov 2

Decided to do the OPT She workout today:

A. BS @32X1; 10@40-50%, 8@50%, 6@60%, 4@70%, 3@80%; rest less than 1 minute

90#x10, 105x8, 130x6, 150x4, 170x3

B. Every 30 sec for 6 sets – BS @20X1 x 2 (85%)

180x2 

Challenging squat workout 

C. TGU; 3-5/arm x 3; rest 90 sec

20#, 30, 35 all x5 per arm

+

12 min @ 80%:

200m run

50m FC 55# DB per hand

3 kipping HSPU

5 rounds + 200m run + 10m FC

(rest walk 5 min)

10 min @ 80%:

Prowler 50m (mod) no prowler, subbed forward sled drag

5 CTB chin ups

10 DB reverse lunge 25# DB per hand

20 DU’s

4 rounds I think?

(rest walk 5 min)

10 min @ 80%:

8 cal Row

6 TTB

4 box jumps (24”, step down)

2 MUp

4 rounds - no misses on MUs

good workout, movements were UB, except to turn the sled around, rest times were longer due to equipment set up and very busy in the gym - otherwise I would have set up everything before hand to stick to 5 min rest.