physical. 02/21/15

Benchmark-100-Demons

Benchmark

Forsaken/ So alone5:02

(100 Demons“In The Eyes Of the Lord”)

4 1-arm kettlebell Thruster (35lb. W, 55lb. M)
6 Deadlift @ 60% of 1RM

Count rounds and half-rounds completed in 5:02.

In a time-measured benchmark, pace is important, but never takes a back seat to position. Move quickly and specifically, scale weights to your ability, and keep ego in the passengers seat, not behind the wheel.

Then, 5 rounds of:

2 Sled drag (20 yd. @ 60% of deadlift 1RM)
10 Ab wheel roll-outs

”Drag” = forward, and “Pull” = backward. Rest is to be taken between sets, not during.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Airdyne @ 100%

Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.