13
12
2017
Training 12-14-2017
Warm-up: Joint Mobility/Dynamic
Conditioning:
18 Minute AMRAP
1 Rope Climb
12 Foot SandBag Carry Out
1 SandBag Squat
2 Burpees Over the SandBag
12 Foot SandBag Carry Back
2 Rope Climb
24 Foot SandBag Carry Out
2 SandBag Squat
2 Burpees Over the SandBag
24 Foot SandBag Carry Back
3 Rope Climb
36 Foot SandBag Carry Out
3 SandBag Squat
2 Burpees Over the SandBag
36 Foot SandBag Carry Back
*Once you cleared your last 36 foot carry restart your next round at 1 Rope Climb
Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)
3 Rounds + 1 rope climb into the set of 2 rope climbs in the 4th round w/ 80# sandbag
+ 16 mile bike commute
50# bag, 44# hoist
3 rounds through two hoists of round 4
Squats felt good!
Did 1 semi rope climb, the first since elementary school then switched to rope pulls. At 53 and 35 depending on availability. Used 60lb sand bag
Bike commuted 10 Miles.