Training in Tahoe

A.

Three sets of:

Run 400 Meters @ 80-85%

Rest 3-4 minutes

B.

For time:

Run 870 Meters

25 Burpees

50 Air Squats

100 Double-Unders

Run 870 Meters

If running is not an option, you will row 1000 meters. Yes, I understand that this is unfair and your time will suffer accordingly. I am ok with that.

TRAINING NOTE – Assuming you are proficient with double-unders, this session may test you as much mentally as physically. Maintain focus and push the pace. Ask yourself if you are running at a pace that you will be proud of when you finish, or if you are simply running at the pace that you are accustomed to running. Are your burpees fast and efficient, or is there a pause at the top or the bottom? Are your squats not only unbroken, but also fast – pulling yourself down into the bottom and firing out to full extension at the top – or are you lazy in your descent and pausing at the top between reps? Could you be faster if your mindset was better? I want each of you to confidently answer “No.” If you can do so, today’s training will have been a huge success regardless of your time.

C.

6 rounds of:
Yoke Walk X 50 ft 

Sandbag Lunge X 50 ft 

-Rest as partners work.

D.

Partner Head-to-head Wod race:
30 Burpee Muscle-ups for time

Results:

A) 1:18-1:20
B) 12:10 - last run was godawful.
C) Complete (yoke weight from 400-550 lb) + 1 additional yoke walk @ 640 lb.

D) 5:00 - me & Kayla were just edged out by Simon and Myles (cheaters)