4 mile run- 30:11 1 mile cool down – 7:58
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All posts filed under “desapio”
DeSapio 12-7-19
5 Rounds Jacob’s Ladder x 500 feet DB Thrusters @ 30lbs x 10 Burpees x 10
DeSapio 12-05-19/12-06-19
5 Rounds Assault Bike x 15 cals DT @ 154 (DL x 12, Hang Clean x 9, Push Jerk x 6) 12-06-19 10 minutes: Hang Clean + Press @ 132lbs x 3 every 30 seconds D4D: 225 x 100 22,500 lbs
DeSapio 12-4-19
This one sucked big time. 1 hour of work Row x 30 cals Curve Treadmill x 30 cals Assault Bike x 30 cals Jacob’s Ladder x 30 cals Ski Erg x 30 cals No idea how many rounds we did, was just trying to survive.
DeSapio 12-3-19
12 Rounds – 1 Hour (:30 rest between exercises) Row x :30 Curve Treadmill x :30 Assault Bike x :30 Jump Rope x :30 Ski Erg x :30
DeSapio 11-29/12-2
Back feels normal again for the most part, lesgetit 11-29 10 mile run – 1:27 12-2 55lb DB DB Snatch x 10 + Burpee Box Jump Over x 15 DB Snatch x 20 + Burpee Box Jump Over x 15 DB Snatch x 30 +… Read More
DeSapio 11-19-19
Back from the great state AZ. Battling a slight back injury currently so I’m tryna keep it docile. Row x 30 min Ski Erg x 5 min (3 rounds)
DeSapio 10-19-19
Squat 225 x 10 265 x 10 285 x 7 305 x 5 Front Squat 5 x 5 @ 225 DB Bench 4 x 20 @ 60lbs
DeSapio 10-18-19
6.11 mile run – 47:16
DeSapio 10-17-19
55lb DB – 20 min time cap DB Snatch x 10 + 15 Burpees Box Jump Overs @ 24″ DB Snatch x 20 + 15 Burpees Box Jump Overs @ 24″ DB Snatch x 30 + 15 Burpees Box Jump Overs @ 24″ DB Snatch… Read More
SeaLab Fitness 