warm up
3 rounds of:
2min jump rope
rest 30secs between rounds
30secs on/15secs off mash up:
rower
box jumps
4 intervals
rope climb technique review
workout
3 rounds of:
1 mile run
rope climb for max reps in 5mins
post total reps and overall time for score
3 rounds of:
2min jump rope
rest 30secs between rounds
30secs on/15secs off mash up:
rower
box jumps
4 intervals
rope climb technique review
workout
3 rounds of:
1 mile run
rope climb for max reps in 5mins
post total reps and overall time for score
3 comments:
Had to modify towell pull ups for the Rope climbs. It still kicked ass.
Ralph. 22:16/109
Bou. 22:53/134 (I will have to count next time) ;-)
Rob. 22:23/150
one-2. 170bw. 34 / 41:05
tommy. 140bw. 39 / 37:12
steven. 170bw. 22 / 41:20
angela. 168bw. 45mod / 50:10
caleb. 150bw. 52 / 38:00
ryan. 195bw. 20 / 40:20
scott. 176bw. 45mod / 38:04
brannon. 186bw. 60mod / 38:25
kristin. 150bw. 25 / 38:10
welcome back, kristin! cfjax is glad to see you back on your brief vacation from the sandbox :) we're sorry we missed you today, but hopefully we'll see you over the weekend!
I screwed up!. Add 15 minutes to each time. I stopped the mile, then the 5 minutes of towell p-ups seperately.
Ralph. 37:16
Bou, 37:53
me. 37:23
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