1.) Light Headed
150 Double Unders
100 Burpees to 6″ target
50 GHD Sit-ups
25 cal Row
2.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2, 85/1×2
3.) C&J 60/2, 65/2, 70/2, 75/2, 80/2×2, 85/1×2
4.) 5 rounds
13 Hip Extensions
7 Strict Toes to Bar
2 Strung MU->5 ring dips
Note: on hip ext. keep your feet squared up just as if you were standing upright. T2B toes pointed and you can start from a slightly extended position (superman position) but no full kips.
5.) Row Session
10 minute warm up 5 minute cool down
Row 5 X 250m Row at a 2000k race pace @ 30-34 S/R, rest 3 minutes between segments.
Note: If you have no idea where your 2k pace is row a 500m maintaining a 30-34 S/R first for time, then go row 250’s at 80% of your 500 pace.
150 Double Unders
100 Burpees to 6″ target
50 GHD Sit-ups
25 cal Row
2.) Snatch 60/2, 65/2, 70/2, 75/2, 80/2, 85/1×2
3.) C&J 60/2, 65/2, 70/2, 75/2, 80/2×2, 85/1×2
4.) 5 rounds
13 Hip Extensions
7 Strict Toes to Bar
2 Strung MU->5 ring dips
Note: on hip ext. keep your feet squared up just as if you were standing upright. T2B toes pointed and you can start from a slightly extended position (superman position) but no full kips.
5.) Row Session
10 minute warm up 5 minute cool down
Row 5 X 250m Row at a 2000k race pace @ 30-34 S/R, rest 3 minutes between segments.
Note: If you have no idea where your 2k pace is row a 500m maintaining a 30-34 S/R first for time, then go row 250’s at 80% of your 500 pace.
You must login above to log your score
Hilary Krueger
22:38
Kid break halfway through, UGH. didn't puke during GHDs. Got all 50!
3
0
Robin Mueller
27:26
3 min DU att & 150 SU, 50 ab mat Sit-ups w/ 15# plate. Snatch work up to 75#.
7
0
Ty Krueger
14:30
You know it's a beast of a workout when 100 Burpees weren't the worst part. Got zapped by the GHDs
16
3