warmup: 20 back extenstions, 20 pullups, 20 pushups, 15 or so KB swings
Metcon: 19:03
Chipper
3 rounds for time of:
10 wall balls (20#)
15 KB swings (rx was 55#, i used 75#)
20 box jumps (20")
400 meter run
20 box jumps
15 kb swings
10 wall balls
rest exactly 2 minutes before starting the next round.
Anything with scheduled rest seems to end up being very difficult. It was busy w/ dudes today so we ran out of 1.5pood KBs. had to use 2kb so that added to the difficulty. My chest was burning for a while after. definitely lost form on the wall balls.
we had 5 penalty burpees for each time we broke a set. I went unbroken on everything except for 2 sets of wallballs. had to do 10 burpees at the end.
round 1: 4:25
2 minute rest
round 2: 5:15
2 minute rest
round 3: 5:23
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment