04.17.12
A. 4 rounds not for time:
Bench Press x5
Dips x10
Weights = 65, 70, 70, 70, 70
B. For time:
30-20-10-20-30
Thrusters @ 2x12.5#
KBS @ 16kg
Time = 17:14
A. 4 rounds not for time:
Bench Press x5
Dips x10
Weights = 65, 70, 70, 70, 70
B. For time:
30-20-10-20-30
Thrusters @ 2x12.5#
KBS @ 16kg
Time = 17:14
More Fitness Half Marathon
Went out too fast and totally died. I was shocked how much I struggled.
http://connect.garmin.com/activity/168452471
Average pace 9:15 (2:03)
Ride 60 minutes on trainer
4 mile run on the treadmill
A. Red Tide Swim Practice (Total Yards = 2,400)
Warm-up: 400 choice
1. 4x100 kick
200 pull
8x50 kick
200 pull
8x25 kick, swim
2. 4x100 fast w/ 50 easy in between each 100
My 100 times were 1:10ish
A. Jump rope (10 min)
B. 3RFT:
10 Burpees
15 Sit-ups
10 KBS @ 16kg
Time = 5:05
C. 5RFT @ 2 20lb db:
15 Dead Lifts (used 53# KB)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
Time = 12:03
A. Central Park Bike Ride - 19.50 miles
http://connect.garmin.com/activity/166018380 (Matt’s garmin - I was slower up the hills)
B. Run - 2.01 miles
Scotland 10K
Mile 1 = 8:21
Mile 2 = 8:09
Mile 3 = 8:00
Mile 4 = 8:23
Mile 5 = 7:52
Mile 6 = 7:54
Total Time = 50:45 (pace 8:05)
PWR!
“Nicole”
Complete as many reps as possible in 20 minutes of:
400m Run
Max Pull-ups (with green band)
Score = 54 (6 rounds)
12+11+10+4+8+9= 54
60 minutes on the trainer
