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
Had to modify towell pull ups for the Rope climbs. It still kicked ass.
ReplyDeleteRalph. 22:16/109
Bou. 22:53/134 (I will have to count next time) ;-)
Rob. 22:23/150
one-2. 170bw. 34 / 41:05
ReplyDeletetommy. 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.
ReplyDeleteRalph. 37:16
Bou, 37:53
me. 37:23