***7 minute cap***
"Fran"
21-15-9
Thrusters
Pullups
Level 1
pvc and ring rows
Level 2
45#/35# and pullup negatives
Level 3
75#/55# and jumping pullups
Level 4
95#/65# and kipping pullups
4rds, each for time of,
400m run
1 minute rest
Level 1
run times sub 1:50
Level 2
run times sub 1:40
Level 3
run times sub 1:30
Level 4
run times sub 1:20
Oh....damn. There goes my day.
ReplyDeleteugggggghhhhhhh. thats how i still feel 3 hrs after the workout.
ReplyDeleteFran: 65# for thrusters, jumping pullups. At the seven minute cap...i had completed the rounds of 21, 15, and 5 thrusters in the 9th round.
400m runs: epic fail. 1:42, 1:50, 2:00, 1:55. That doesn't even qualify for level 1. Legs felt like concrete and I almost lost my will to live in run #3.
Fran @ level 3: 55# and jumping pullups. At cap I completed 13 of my 15 pullups.
ReplyDeleteAs for the runs: 1:48, 2:03, and after that my knee was completely useless, couldn't even keep my weight on it, so I sat out the last two runs. It had been giving me trouble for a while, but here in the last month its been feeling great... until this workout! But I couldn't stand to not finish the work, so after probably a 20 minute rest I walked the third and jogged the fourth, no time recorded. Knee is feeling better now, just hate to quit on a workout, but didn't want to make it worse by being stubborn. Thrusters felt great though, I had been having pain in my left shoulder from them for a long time, really got my form down now though :)
Fran @ level 4: 6:06. Apparently going climbing on Saturday wasn't great for my Fran time...I lost almost a minute to weak grip.
ReplyDelete400m repeats: 1:28, 1:39, 1:50, 1:48 so Level 1...just barely. Echo Ashley's lack of will to live; I just wanted to take a nap at about 200m on the last two runs. 400m repeats after Fran? You're sick, Coach.