skill
L-sit holds
-use boxes, rings, paralletes, plates
-knees tucked in chest w/ arms locked out
-thighs parallel to ground w/ knees bent
-one leg extended
-both legs extended
5 sets of holds for max time
focus
sumo deadlift
-stance/grip/position
-alternate grip
-pull bar into body
80% deadlift 1RM for 3 x 3
work
within 8mins, complete the following:
5 consecutive rounds of Cindy
row for max calories in remaining time
-score is calories rowed
4min rest
within 8mins, complete the following:
5 rounds of-
315#/205# deadlifts x 3
burpees x 5
max reps of 2-pood full kb swing in remaining time
-score is total kb swing reps
4min rest
800m run for time
caleb.mod(275 dl).81cal/33/3:24
ReplyDeleteLynne 175# dl/23cal/25/4:33
ReplyDeleteBrutal!! Still redic sore from GHD sit-ups.
ryan w.mod (255 dl).48cal/DNF/3:42...I think..
ReplyDeletei dont think i warmed enough for the dealifts..did something to my lower back...got to the second round...had to drop the weight to 225...couldn't get that...so i had to stop...
Rx 100/ 55/ 3:09
ReplyDelete