Baby Sled Pulls

10am @ RNCF

3 RFT:
3 x 15' Rope Climbs
10 x Alternating Single Arm DB Snatch (55#)
25 x Wall Balls (14# at 10')
Rest 2 Minutes

TIME: Round 1- 3:49, Round 2 - 4:17, Round 3 - 4:12
NOTES: This was way harder than I thought it was going to be. I normally have three round NOT for time. I don't think my body was warm when I started this. I was happy that I did all the WBs unbroken and only rested a couple seconds between the rope climbs. The extra 5lbs on the DB Snatch made a huge difference.

Squat Cleans
4 x 4UB Squat Cleans (135) every 2:00

NOTES: These felt really great. I was able to link them all together without much trouble. My legs felt fine, I just got out of breath pretty quick. It took me between 15-20 seconds for each round. Last time I did the 4 squat cleans in event 7, it took me 30+ seconds each round when I pulled singles.

OH Squat
I practiced cleaning the bar and bringing it from the front rack to my back.
3 x 135
2 x 145
1 x 155

3 x 1000m Row
Rest 2 minutes

TIME: Round 1 - 4:16 (2:08.4 pace), Round 2 - 4:21.9 (2:10.9), Round 3 - 4:24.5 (2:12.2)
NOTES: I tried to keep these rows as consistent as possible, but with only 2 minutes rest I wasn't able to keep it up. I was happy with my effort. I tried to push hard the whole time without crossing that red line.

Baby Sled Pulls
6 x 133m Sled Pulls (45, 45, 70, 70, 70, 70)

NOTES: Andy and I alternated pulling the sled, so the rest was the other person's work. I pulled the first ones standing pretty vertical, so it worked my calves a lot. By the end, I was more horizontal and it hurt my butt a lot more. These were really fun and definitely got my heart rate up.


Cheers to plastic water bottles!