Part 1:
Bike Test, Time Trial
On a stationary bike, achieve max distance in 3 min with the following staging:
Minute 1: no resistance
Minute 2: mild resistance
Minute 3: moderately heavy resistance
Post distance covered in each minute and total to comments
Part 2:
Max rep Bench Press, unbroken, at following weights:
Male, 54 & below: 135
Female, 54 & below: 65
Male, 55+: 115
Female, 55+: 45
Post max reps to comments
Part 3:
Pick any gymnastics skill, work on it for 10 minutes
Post skill and experience to comments
Part 4:
Pick any four stretches, gymnastics WOD or Mobility WOD, and hold each one for 2 minutes
Post stretches and experience to comments
Bike: min 1= .28 min 2=.58 min 3= .86
bench press: 18 @ 65#
worked pistols w/ Jimmy & Erin
CFE: 5 rounds rowing 250m sprint, rest 3 minutes
1.1 miles on bike in 3 min
20 reps at 135, 60 VPN metronome
Pistol work
Mobility stretches
Row sprints:
5 x 250, rest 3 min
Row times:
41.8, 43.6, 44.3, 46.1, 45.6
.31/.63/.93 on the bike @ 1.0/4.0/8.0 resistance.
17 reps @ 65#
Worked on pullups and yakking with good friends! Fun with the 630s this morning 🙂
bike 1=32 2=32 3=.93
bench 25 @65
worked on pistols…and coordination
0.94 miles on bike
14 on Bench press 135#