7 rounds, AQAP:
7 hang power snatch, 135 pounds
100m shuttle run
15 chest-to-bar pull-ups
17:26 @ 105#
First day back in the box since Hawai'i... need. more. strength.
Showing posts with label shuttle run. Show all posts
Showing posts with label shuttle run. Show all posts
Sunday, February 28, 2010
Friday, August 21, 2009
Smokey And The Bandit
"Tailpipe"
With a partner, row 250m while they hold two 53# kettlebells in the rack position. At the completion of the row switch places. Do this 3 times for time.
I was a third-wheel on this one so our time wasn't indicative of a pure performance. Our total time was exactly 6:30 rx'd. This was fun but those kettlebells really wore on the 'ol lungs. It felt like a was wearing a corset.
After that we did 5x300m shuttle runs in the side alley. My times were :53/:55/:55/:56/:56. I tried to stay as relaxed as possible and focus on my stride... seems to have worked fairly well. Anyone that didn't make a 300 in under 67 sec was penalized 25 mountain climbers. One athlete had 3 such penalties, and I was obliged to do the 75 mountain climbers with him. Afterwards my quads/hip flexors were smoked.
With a partner, row 250m while they hold two 53# kettlebells in the rack position. At the completion of the row switch places. Do this 3 times for time.
I was a third-wheel on this one so our time wasn't indicative of a pure performance. Our total time was exactly 6:30 rx'd. This was fun but those kettlebells really wore on the 'ol lungs. It felt like a was wearing a corset.
After that we did 5x300m shuttle runs in the side alley. My times were :53/:55/:55/:56/:56. I tried to stay as relaxed as possible and focus on my stride... seems to have worked fairly well. Anyone that didn't make a 300 in under 67 sec was penalized 25 mountain climbers. One athlete had 3 such penalties, and I was obliged to do the 75 mountain climbers with him. Afterwards my quads/hip flexors were smoked.
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