Main Set: Strength/endurance
L3: 10 rounds for time (with turnouts and scba)
- 4 seated long rope tire pulls*
- 4 large tire flips
- 20 sledge hammer strikes (10/side)
- 4 Dead Lifts
L2: 5 rnds for time (w/turnouts and scba)
- 4 seated long rope tire pulls
- 4 large tire flips
- 20 sledge hammer strikes (10/side)
- 4 Dead Lifts
L1: 5 rnds for time
- 2 seated long rope tire pull
- 2 tire flips
- 10 sledge hammer strikes
- 2 dead lifts
* seated long rope tire pull = with a 20-40ft rope attached to a tire, you sit at ropes length and then pull the tire to you hand over hand. You may, of course, tie a rope to any weighted object such as a sand bag, kettle bells, iron plates, a weighted sled, etc.
Train Hard!
Rayne
1 comment:
L3: 10rnds in full PPE 57:28
- 15 yard tire pull
- 200lb tire flip
- 10lb sledge
- 225 DL
During the first two rounds I thought, "oh this is not going to be too bad" however, by rnd 5 I could barely grip the rope, my heart rate was near my anaerobic threshold, and I had to dig really deep to keep on going. I slowed my pace, chastised myself for being a pansy, then went to work. In the end I was glad I kept moving, I felt great once I was done.
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