Saturday, November 10th

MAP Low %'s

10 minute of work @ 75% effort (i.e. challenging, but very manageable):

Row 400m

15 Wall Balls - 20#

--5 min rest

10 minutes of work @ 75% effort:

Run 400m

15 KBS - 24kg

--5 min rest

10 minutes of work @ 75% effort:

25 Double Unders

10 Walking Lunges

10 Back Extensions

--5 min rest

10 minutes of work @ 75% effort:

60 sec Airdyne

60 sec Box Jumps - 24" - step down every rep

--5 min rest

10 minutes of work @ 75% effort:

25 Double Unders

5 Push-ups

10 Air Squats

 

Results:

Row/WB- 3 Rounds + Row; Didn't feel great here, rows were tough

Run/KBS- 3 Rounds + Run; Runs were slow

DU/WL/BE- 7 Rounds+ Lunges; Felt much better here

AD/BJ- 4 Rounds: 1) 36/18 2) 35/19 3) 35/19 4) 36/20; Felt ok, legs felt a bit heavy

DU/PU/AS- 10 Rounds + push-ups; Felt very good here, all DU's unbroken except for 1 round.