Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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Compare to 061219.
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2 comments:
Total 247
Used a 24" box for jumps, otherwise as rx'd.
Tried to go from box jumps to rower everytime, figure I lost at least 6 points total with that boneheaded play.
BLACKBURN RACE
I FINISHED !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
23 MILES = 6 HRS 37 SECONDS
11 MILES = 2:35 HRS
255 “boats”
12-18 boats did NOT finish
water = 65 –ish (kind of nice)
wind = n @ 12-15, then sw 15
swell = n @1-2’ chop, s ground @ waist!
Party cloudy – 60 to 80 as the day went on
Dude, like I did it…
I was the last ONE to cross the finish line. I had a real strong first half, felt great, then the tough times hit. The swell on the south side was waist high and it had a 2’ chop on it. The tide had switched and mad currents were running amuck, I was ALONE for the entire 2nd half, just a speck in the middle Atlantic – about 1 mile offshore at times. All the rest had either finished or washed ashore. I could not kneel, only prone and was getting washed over.
Near “BEMO LEDGE”, was the “moment of truth” One of those times were you speak to yourself and see were you are at with your life. I had just taken two waves over my head and the third one knocked my feet off – I climbed back on and felt real scared, only for a few seconds, but it seemed like a lifetime. It was there, ½ mile from shore getting sucked into the rocks by a nasty choppy swell and a changing tide I had to make a quick decision – either drown, paddle into the rocks and hope for the best or keep going… A quick deep laugh at the position I was in and a big scream of NEVER!!!!!!!!!!!! Knocked me into reality and gave me a good second wind… As I approached the Gloucester Breakwater, I thought of all the guys who died out here and how much they would given to see that stupid pile of rocks… Maybe after 5 ½ hours of non stop paddling I was a bit woozsy, but it made me feel good that I was going to finish and as I turned the corner I was LAUGHING SO HARD!!!!!!!!!!!!. A few seconds later the COAST GUARD shows up with the 22’ and his LIGHTS ARE FLASHING –“come on mate, only 2 more miles to go – we got your back” And for the ½ hr I paddled like a mad-man through one of the busiest harbors on the east coast with a police escort and tons of screaming boaters sailing by, horns blasting, whale watchers cheering, fishing boats giving me the thumbs up and as I got within eyesight of the beach all the 300 plus people that had been apart of this event came down on the beach and WENT CRAZY!!!!!!!!!!!!!!!!!!!!! The BAND was blasting the drums and Stacey, Molly, Lucy, Franky & my parents & everyone else was screaming!!!!!!!!!!!!!!!!!!!!!!!!!!
I crossed the finish line in full tears
Bra, in a word = awesome……
I am the last person to cheer kooks on, and the first one to kick em out of the water for being over their head – but somehow this felt really good…
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