95% for the 3s, 100% for 2s, >105% for the singles
2) 10 Chin-ups
14 Alt Grip Pull-ups (7 R over left under, 7 L over R under)
18 Pull-ups
- While you are doing these hit some bent over, 90 degree rear flies using 5-10lbs. Pinch shoulder blades together
3)For Time:
2 Rounds
500/400m Row
20 Deadlifts (275/185)
100 Double Unders (200 singles)
rest 2 minute between rounds
score is total time including rest
4) For Time:
then 100 Empty bar strict press (seated)
-every 25 reps or every time you break you must ride the bike.
How many calories you ride is determined by a :30 max effort bike.
If you get less than 20/16 cals in :30 you have to bike 30/24 cals everytime you break
If you get less than 28/21 or more than 20/15 in :30 then its 20/16
If you get 36/27 or more then its 10/8
Your strict press clock begins immediately after your :30 bike
big incentive to push the bike
big incentive to push the bike
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