11.02.17

Sport

1.bench 15-12-10-8 work to a challenging in 12 min.

2a.every 90 seconds clean 5-5-5-5 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

4 rounds of:

-2 min. 70% row pace from 10.23.17

-1 min. 100% muscle up pace from 10.23.17

1 min. rest

Performance

1.bench 15-12-10-8 work to a challenging in 12 min.

2a.every 90 seconds clean 5-5-5-5 (build to a heavy)

2b.every 90 seconds max UB HSPU x 4

4 rounds of:

-2 min. 70% wall ball pace from 10.23.17

-1 min. 100% muscle up pace from 10.23.17

1 min. rest

Sport & Performance see math below to figure your percentages from test piece on 10.23.17, you will be using these percentages on Thursday’s for the foreseeable future:

100% cal. pace per minute = total cal. completed in 3 min./3

(100% cal. pace per minute) x .7 = 70% cal. pace per minute

(70% cal. pace per minute) x 2 = use this number

100% wall ball pace per minute = total wall ball completed in 3 min./3

(100% wall ball pace per minute) x .7 = 70% wall ball pace per minute

(70% wall ball pace per minute) x 2 = use this number

100% muscle up pace per minute = total mu completed in 3 min./3

100% handstand pushup pace per minute = total hspu completed in 3 min./3

if any of this confuses you, please watch this instructional video

Fitness

1.bench 15-12-10-8 work to a challenging in 12 min.

2.push press 10-10-10-10-10 in 12 min. (add weight from last week)

18-12-6 reps for time of:

-hang power snatch #75m #55f

-bastards

post times to comments

RSCN1550

TJ dominating as expected.  

One comment on “11.02.17

  1. Danny says:

    4:54 for RX

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