Friday – January 16, 2015 (20150116)

[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]

[tab]Level 1

30 minute AMRAP

200 meter run

60 seconds at each station

8 Thrusters

8 Leg Raises

8 Ring Rows

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[tab]Level 2

30 minute AMRAP

200 meter run

60 seconds at each station

8 Thrusters, 44/22#

8 V-Ups

8 Ring Rows

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[tab]Level 3

30 minute AMRAP

400 meter run

60 seconds at each station

8 Thrusters, 55/33#

8 V-Ups

8 Ring Rows (feet raised)

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[tab]Level 4 Rx

30 minute AMRAP

400 meter run

60 seconds at each station

8 Thrusters, 65/45#

8 V-Ups

8 Ring Rows (feet raised)

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[tab]Motivation

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[tab]Strength

Power Clean[/tab]

[tab]Strategy

What have you learned the last two days?  Can you apply it to today’s workout.  Try to keep a consistent pace on the run.  The movements control how much time you will spend on them and should allow you to keep your hear rate down.  Every round should be within a few seconds of each other.  The run is the only unknown time variable.  Be consistent.  [/tab] [/tabcontent] [/tabs]

Get more Awesome:  5 minutes of Double-under work.

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Friday May 29th, 2020 (20200529)

Level 1 200 meter run 20 KB Swings (26/18#) 200 meter run 20 Step Ups (16/12″) 200 meter run 10/10 single arm Push Press (26/18#)