Keys 100 is an individual 100 mile ultramarathon or 6 runner 100 mile team relay. Team Relentless, only 5 runners including our member Greg, finished 16 out of 100 overall and 5th in men's team relay. The race starts in Key Largo at mile marker 100 and ends at the Most Southern Point.
Front Squat
-1x5 @ 80%
-3x3 @ 85%
-1x3 @ 90%
WOD
For time:
21-15-9
Back Squat 225/135
Ring Dips
then...
Row 1200m
Tuesday
Coach Mike and fellow soldiers received 2nd place overall in the Army National Guard Regional Best Warrior Competition. They competed in everything from Army knowledge, operations, physical endurance, shooting, and performing many other procedures.
Strength WOD
Every Minute on the Minute for 7 Minutes
-2 Hang Snatches @ 80%
WOD
Three rounds of:
1 Minute ME Box Jumps
1 Minute ME Hang Clean to Push Press (Bodyweight/75% Bodyweight)
1 Minute ME KBS 53/35
1 Minute Rest
Wednesday
Strength WOD
Every Minute on the Minute for 5 Minutes
-Dynamic Back Squat @ 65%
then...
Strict Pull-ups
-4xME
WOD
Four rounds for time of:
Run 200m
10 Thrusters 95/65
15 Pull-ups
Thursday
Strength WOD
Clean & Jerk
-10x1 Progressively work up to a heavy single in small increments, starting at 70%
WOD
12 Minute AMRAP of:
5 Cleans 185/115
10 Barbell Burpees (5 each side)
5 HSPU
5 Toe-to-bar
Friday
Strength WOD
Bench Press
-5xME Bodyweight/75% BW
WOD
For time:
400m Run
100 Double-unders
50 HRPU
25 Wall Balls
50 HRPU
100 Double-unders
400m Run
No comments:
Post a Comment