CFG - Lucas
1200 - 6 of us
pvc pass through
pvc prone press and raise
down facing scorpion
pvc btn press
front rack stretch
Four sets of:
Push Press (4 reps)
Rest 30 seconds
Prone Plank (90 seconds)
Rest 2 minutes
I went 85-95-105-105 and went the full 90 seconds with prone plank on elbows.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
This was tough. I scaled to the 24 kg KB and did Russian Swings. I was finishing the 10 reps in 18-20 seconds. I used a 45# empty barbell and managed 11 reps each round in the remaining 40 seconds.
2x10x90# Reverse Hyper
Rogue Echo Bike 50 Cal Challenge - 3:32
My max wattage was around 550 watts, but it fell off considerably. My average wattage was around 270 watts. I need to work on consistency and pacing for this shorter time domain.