warm up
500m row
wall ball shots x 10
ring dips x 10
pvc pass thrus x 10
box jumps x 10
45# push press x 10
focus/skill
sumo deadlift high-pull
workout
3RFT
20# wall ball shots @ 10' x 20
75# sdhp x 20
20" box jumps x 20
75# push press x 20
row for calories x 20
1min rest between rounds
post round times to comments
caleb.rx.13:49
ReplyDeleteanother solid week from another solid trainer...
Travis rx 17:05
ReplyDeleteawesome stuff Steve!!
Steve C. rx. 13:53 total time..11:53 after subtracting rest.
ReplyDeletePete W. 39/200bw. rx. 14:21
ReplyDeleteI'm glad I did this at the station with Steve. Thanks for the push and great workouts this week!
holy "old school" photo batman!!!! =)
ReplyDelete20FEB2010:
ReplyDelete155# Power Cleans x 5
Pull Ups x 10
Max rounds in 10 min.
turbo. rx. 11+1
Turbo's task priority... Produce results that ensure you have no desire to time/score your workout.
Lisa.107.21:04
ReplyDeleteHad a blonde moment thinking womens Rx was 65# when it's really 55#. Stuck it out with the 65# and got a wild hair up my ass & did 20# wall balls on the last two rnds. since women's station was taken. Rowing killed me. Took me 58 strokes to get 12 calories. Must figure out a w more effecient way to combat my lack of height & short rom.
Prob. would've had better time if I did 55#, yes, but the lesson of the day? Glad I stuck with the 65# and pushed through. Need to get out my head and stop listening to the little voices telling me I can't do something.
Kohl bw-225 rx-11:27
ReplyDeleteGreat Wods this week!!!