"Mission Mile"
Run 1 mile as a team (2-3 member teams)
with a pair of dumbells stopping
every 400 mtrs to complete 15 thrusters each.
Carry the weight any way you like.
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11 comments:
Dan,
Thanks for all the help this morning.
practice skills with DM.
ran 2 miles with weighted vest. not as a bad as I thought it would be.
Great time at the party on Saturday. Thank you Dom and Jamie for hosting.
Sunday - home creation (elizabeth plus annie somehow equals..)
3 rds:
25 dubs
25 ring dips
25 DB Squat Cleans (45#) (brutal)
25 Abmat situps
21:52
Also - nice one today. Different and a fun change of pace. Enjoyed gymnastics practice with the Mary Lou Retton sisters.
Mission Mile:
Panos/Javier 18:06 rx
Nice to run with weight. Mechanics need to change a bit to avoid the ground forces.
Double Burpee Ladder (hold the fries)
2,4,6,8....went on till 14 then stopped as the group stopped.
30 AM sit up (pre fatigue each round)
155lb Power cleans
1.5pd KB
24" box jumps
15-12-9
10:08
WOD at Iron Diablo:
Bear Complex 155lbs
Ring dips x 10
High Knee Speed Jump ropes x 50
3 rounds.
missionary mile with sean 19:57, hard stuff! #40 d.b.
burpee ladder 18+7. OUCH.
Sean you took it like a champ from dibo!
Back Squat
225x5x3
Box Jumps
30-40 inches in 5's
51 x1,1,1 (all fails,mental after a nasty fall on the 1st)
50 x1,1,1,1,1,1 (all good)
Overhead Press 1rm 155# (Very slow)
Ladder agility runs
Burpee Ladder (2 more every minute)
18+14
mission mile with Pheleo
21:08 I think
double burpee ladder 8
came down weird on my wrist
Rx'd 22 something with Angelo
Great job on the 40 lbs db thrusters Angelo
Burpee Ladder 18+14 Yikes!
K2
19:30 15lbs Thruster
Burpee ladder 14 +8
i loved the mission mile. great exercise in teamwork!
burpee ladder
16 + 15
ugh!
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