Cleans
5x @ 75%
3x @ 85%
1x @ 95%
wait 3 min between rounds
wait 10 min before metcon
5x ring dips
1x HEAVY tire flip
10 rounds for time
last round max tire flips in one minute
record time for dips and flips then record max tire flips
5x @ 75%
3x @ 85%
1x @ 95%
wait 3 min between rounds
wait 10 min before metcon
5x ring dips
1x HEAVY tire flip
10 rounds for time
last round max tire flips in one minute
record time for dips and flips then record max tire flips
cleans
ReplyDelete1. 160#
2. 180#
3. 205#
metcon
6:56
12 tire flips in a minute
the dips kicked my ass. I can still feel the weakness in my ribs that I injured in Uganda. So they finally dont hurt but they still feel weak. I am going to have to program them into more workouts.