16.08.27 - South Loop Strength & Conditioning

16.08.27

AM:
For time:
100-200-300 double-unders
1000m-2000m-3000m row

PM:
“Granite Games #3 2015″
For time:
50m Sand Bag Run (50,30 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (50,30 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (70,50 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (70,50 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (100,70 lb.)
25m Run
1 Legless Rope Climb 15 ft.
25m Run
50m Sand Bag Run (100,70 lb.)
*If you don’t have sandbags do either d-ball carry or double KB front rack carry at slightly heavier weight.
+
(Rest as needed)
+
3 rounds:
400m run
100’ handstand walk
7 deadlifts (275)

PM:
4k run @ 75%
*”Jogging” pace
-Rest 5 min
4k run @ 75%

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