wednesday, april 12

"Zax"

FT: Rows, Shuttle Runs, Burpee Box Jump Overs, and Kettlebell Clean & Jerks

For time:

Row, 1500 m

10 Shuttle Runs, 50 ft

30 Burpee Box Jump Overs, 24/20 in

30 Kettlebell Clean & Jerks, 53/35 lbs

30 Burpee Box Jump Overs, 24/20 in

10 Shuttle Runs, 50 ft

Row, 1500 m

Athlete Instructions

Shuttle Runs- 25/25 ft

Kettlebell Clean & Jerks- dual kettlebell

Time domain: 22-27 mins Time cap: 30 mins

Notes

Primary Objective: Complete within the time cap.

Secondary Objective: Second row interval to be faster than your first- this is also the best way to achieve best result for overall time, by not getting caught into the first 1500 m row.

RPE: 8/10 Stimulus: Chipper / Aerobic / Leg Stamina

L2: 35/26 lbs

L1: For Time

Row, 1000 m

6 Shuttle Runs, 30 ft

20 Burpee Box Step-ups, 24/20 in

30 Dumbbell Clean & Jerks, 30/20 lbs

20 Burpee Box Step-ups, 24/20 in

6 Shuttle Runs, 30 ft

Row, 1000 m