With a 10:00 clock…
Build to a 1RM Overhead Squat
In teams of 3:
In Teams of 3...
"Sleep Walk" Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining - Max Overhead Squats (95/65)
"Sleep Walk" Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining - Max Hang Squat Cleans (115/85)
"Sleep Walk" Part #3
In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining - Max Thrusters (135/95)
With a running clock...
On the 6:00 x 1 - 800m Run
On the 3:00 x 3 - 400m Run
On the 2:00 x 5 - 100m Run
On the Minute x 7 - 50m Sprint
Not for score, but for pacing. Ideally this is completed on a 400 meter track.
Stimulus wise, we are looking for roughly time on = time off. In the later individuals, we should have more rest than working time, allowing a true sprint versus a fast pace in the final 50m intervals. In full, this is a 33:00 running clock workout.
If we are completing on the Air Runner today, modify the distances to 75%, with the exception of the 100m and 50m distances. Let's do those as is. Record notes in the below section on how we felt today.
Odd Object COND
4 Rounds, Not for Time:
25m Yoke Carry
25m Hand over Hand Sled Pull
3 Giant Sets:
10 Single Leg Lateral Box Step-Ups (5/each)
200m Single Kettlebell Farmers Carry
30 Weighted AbMat Sit-Ups
Rest 2:00 between sets