warm up:
250m row x3 w/ 3min rest between
ghd situps x20 / ghd back extensions x20 for 3rnds
30secs work/15secs rest of double unders for 4 intervals
workout:
deadlift
warm up 5x5
work set 5x1
post 1RM
25-12-8 for time:
strict dead-hang pullups
burpee box jumps
ring dips
name / bodyweight
ReplyDelete1RM
mod/time
josh c / 190
365#
jumping ring dips/17:49
kevin / 155
315#
rx/13:05
turbo / 155
360#
rx/4:07
caleb / 160
345#
rx/8:30
angela / 173
245#pr
mod/17:00
sherry / 112
190#
kip pull up, jrd/11:53
lorena / 128
145#
mod/17:30
Robert/220
ReplyDelete425#
rx/9:49
Dr.J 180
ReplyDelete25-12-8 workout=7:23