Cycle 1- #12

ENERGY WORK (Aerobic)
4 sets @ sustainable pace
15 cal AD
500m row
20 burpees
15 cal AD
rest 3 min

STRUCTUAL WORK
A1. L-Sit (rings), 4xAMSAP; rest 1 min

A2. Banded Good Mornings, 4x15-20; rest 2 min
*4-5 sec eccentric

Notes:
- Keep energy work sustainable. Times should be close
each set
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5 comments:

  1. UnknownDecember 8, 2015 at 9:40 PM

    Energy - 4:00-4:20 on rounds

    Strength - Bear Complex, worked up to 255

    ReplyDelete
  2. BrendaLunaDecember 9, 2015 at 8:59 AM

    Energy: 6:14, 7:40, 8:44, 7:22
    A: 30,20,20,20
    A2:done

    ReplyDelete
  3. UnknownDecember 9, 2015 at 1:38 PM

    4:40 4:55 5:01

    Done

    ReplyDelete
  4. UnknownDecember 9, 2015 at 7:55 PM

    4:06,4:10,4:13,4:10
    +
    A1. 35,30,30,30
    A2. 20,20,20,20

    ReplyDelete
  5. UnknownDecember 9, 2015 at 8:23 PM

    3:50,3:52,4:07,4:10

    A1.15,15,15,15
    A2:18,16,16,15

    ReplyDelete

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