Acceleration 2-4

2x 10 sec 8mph 10‰
2x 8 sec 10mph 10‰
2x 8 sec 10mph 15‰
2x 8 sec 10mph 20‰
2x 8 sec 10mph 22.5‰
3x 8 sec 10mph 25‰
4x 6 sec 10mph 27.5‰
1x 10 sec 12mph 25% hold

Acceleration 2-12

3x 10mph 10s 10%
3x 10mph 10s 15%
2x hold 10mph 15s 20%
2x 10mph 10s 22.5%
2x 10mph 10s 25%
1x 6s 0% 14-15-15.5-16-16.5-17-17.5-18mph

Acceleration 2-11

1x 10s 8mph 25%
2x 4-4-4 run-hold-run 10mph 25%
2x 4-4-4 r-h-r 9mph 30%
1x 4-4-4 r-h-r 8mph 35%
1x 5s 15mph 0%
1x 5s 16mph 0%
1x 5s 16.5mph 0%
1x 6s 17mph 0%
1x 6s 17.5mph 0%

Acceleration 2-10

1x 12s hold 8.4mph 15%
1x 8s hold 8.4mph 15%
1x 12s hold 9mph 20%
1x 8s hold 9mph 20%
1x 12s hold 10mph 22.5%
1x 8s hold 10mph 22.5%
1x 8s hold 10mph 25%
2x 4-4-4s run-rest-run 10mph 30%
2x 4-8-4s run-rest-run 10mph 27.5%
4x 6s 9mph 32.5%
2x 4-6-4s run-rest-run 11mph 25%
1x 4-4-4s run-rest-run 8mph 35%
(Skipped last 6 things cause it was getting hurty)

Acceleration 2-9!

3x 10mph 10s 15%
3x 10mph 8s 20%
2x 14mph hold 6s 35%
2x 12mph cords 6s 40%
4x 16mph cords 6s 25%
3x 16.5mph 8s 0%
4x 14mph hold 6s 40%
2x 10mph 6s 25%
1x 17mph 8s 0%
1x 17.5mph 8s 0%
1x 18mph 8s 0%
1x 18.5mph 8s 0%

Trodo Games!!

Event 1:
Team of 4, 12 minutes AMRAP
2 people doing partner med ball situps, 1 person hang snatching, 1 person resting.
Med ball situps = lay back, tap the 20lb med ball to the floor above your head, situp, hand it off to your partner.
Hang Snatch @ 65 lbs for girls.


Event 2:
Team of 2 chipper:
80 deadlifts (115 lbs for girls)
60 thrusters (65 lbs)
40 burpee bar hops

I did ~ half of these things

Event 3:
(I didn't do this)
12 minutes minus the time Event 2 took AMRAP:
6 toes to bar
6 kettlebell swings
(inc by 3 each set up to 21, then back to 6)

Event 4:
1RM clean + front squat + jerk
I hit 145. Didn't try any higher because the jerk was shaky.

We got 10th, meh. But it was super fun! Our other team got 2nd!!

Acceleration 2-8!

2x 8.4mph 15s 15%
2x 9mph 10s 20%
4x 10mph 8s 22.5%
3x sprint cords 10mph 6s 22.5%
3x sprint cords 10mph 6s 30%
3x sprint cords 10mph 6s 35%
4x 11mph 4s 25%
1x 10mph 6-6-6 r-h-r 15%
2x 13.3mph 10s 0%
2x 15.2mph 6s 0%

Last two sets of flat runs were at 70% and 80%. Felt suuuuuuper easy. Yay!

Acceleration 2-7!

20 seconds 8mph 15%
20 seconds 8mph 20%
8 seconds 10mph 22.5%
8 seconds 10mph 25%
4x 4-4-4 run - rest - run 10 mph 25%
4x 6 second hold 10mph 32.5%
10 second hold 14.4mph 25%
4 seconds 11mph 25%
2x 4 seconds 11.5mph 25% <-couldn't quite do this speed but I wanted to try

3 rounds, EMOM (every minute on the minute):
Min 1: 8 box jumps @ 30"
Min 2: 30 seconds double unders (53-31-44)

Then 5 rounds, EMOM:
Min 1: 5 deadlifts @ 185 lbs
Min 2: 30 seconds pushups (11-11-9-10-9)

Then 10 minutes AMRAP:
10 toes-to-bar
10 barbell row @ 65 lbs
12 walking lunges

4 rounds + 18