Friday, March 18, 2016
Coach Ben
(11AM) about 9 of us including Val, Ericka, Revel, and me
Warm Up
3 rounds of row, sit-ups/rolls, push-ups, squats/squat jumps. Then warm up with 3 rounds of dead lifts, wall balls, and handstand kick-ups.
16.4
13 minute AMRAP of 55 dead lifts, 55 wall balls, 55 calorie row and 55 handstand push-ups/hand release push-ups.
I judged Val first and she got 188 reps doing the workout Rx at 155#, 14# wall ball to 9', and hand stand push-ups.
I did the event scaled at 135# dead lifts, 20# wall ball to 9', same row and hand release push-ups which I did not make it to. I elected to wear lifting shoes and a belt. I am glad I wore both as my form started to break down on the wall ball shots.
I started the dead lifts doing sets of 7 which went pretty well. I wrapped the deadlifts up at 3:30. The wall balls were much worse and I aimed for sets of 5 and still got a couple of "no reps." I finished the wall balls at 8:36. I started the row shooting for 800 calories/hour but was constantly dipping into the 700 calories/hour range. With a minute left to go, I really amped it up and was at 1000 calories/hour for 30 seconds before blowing up. I finished the row at 12:56 and could not even get out of the straps before time was called. Overall score was 165 scaled reps.
Cool down with foam roller and squat against wall.
Coach Ben
(11AM) about 9 of us including Val, Ericka, Revel, and me
Warm Up
3 rounds of row, sit-ups/rolls, push-ups, squats/squat jumps. Then warm up with 3 rounds of dead lifts, wall balls, and handstand kick-ups.
16.4
13 minute AMRAP of 55 dead lifts, 55 wall balls, 55 calorie row and 55 handstand push-ups/hand release push-ups.
I judged Val first and she got 188 reps doing the workout Rx at 155#, 14# wall ball to 9', and hand stand push-ups.
I did the event scaled at 135# dead lifts, 20# wall ball to 9', same row and hand release push-ups which I did not make it to. I elected to wear lifting shoes and a belt. I am glad I wore both as my form started to break down on the wall ball shots.
I started the dead lifts doing sets of 7 which went pretty well. I wrapped the deadlifts up at 3:30. The wall balls were much worse and I aimed for sets of 5 and still got a couple of "no reps." I finished the wall balls at 8:36. I started the row shooting for 800 calories/hour but was constantly dipping into the 700 calories/hour range. With a minute left to go, I really amped it up and was at 1000 calories/hour for 30 seconds before blowing up. I finished the row at 12:56 and could not even get out of the straps before time was called. Overall score was 165 scaled reps.
Cool down with foam roller and squat against wall.
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