Saturday, June 18, 2016

160618

Saturday A.M. Track Session P.M. UB Press/Pull Gymnastics + IWT

A.M.

Run 400m @ mile PR pace, rest 2 min x 4

1:28.1, 1:26.6, 1:25.3, 1:22.7

+

Row 500m @ 2k PR pace, rest 2 min x 4

Paced off of 6:37 2k (1:39)

1:38.5, 1:38.5, 1:38.5, 1:38.5

Consistency! Ha 

+

GGQ #2

336 reps (36 S2O)

+

10 min Cool down, mix modalities as desired

Complete.

P.M.

10-15 Skin the Cat- slow and controlled, not for time but for quality

Complete 

+

14 min EMOM

1st- 1 L-sit Rope Climb up and down

2nd- 7-10 Strict HSPU’s


10 for 6 rounds, 9 for last. 

+

For time:

50 Double Unders

50 Wallball, 20#

50 Double Unders

35 Wallball, 20#

50 Double Unders

20 Wallball, 20#

50 Double Unders

**WB must be unbroken

8:04

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