Buy In:
Pretty much nothing
Workout:
1.
2k Row (light) - 9 min
Rest 5 Min
2.
50 Abmat Situps
Max Lever hold
30 Abmat Situps
15 T2B (no kip)
20 Abmat Situps
Max L Sit Hold
50 Abmat Situps
Score = Total time, - max holds time.
Time= 7:08 - 29 seconds of holds. TOTAL. 6:39 (winner)
Rest 5 Minutes
3.
2k Row (light)
Time: 8:48
Rest 3-5 Minutes
4.
3 Rounds
15 GHD Situps
10 Hip 7 Back Extensions
Cash Out:
Some Handstand holds
Mobility
Showing posts with label Row 2k. Show all posts
Showing posts with label Row 2k. Show all posts
Wednesday, August 31, 2011
Friday, July 22, 2011
Buy In:
Squat work with medicine ball
Hip stretch
WOD1: Back Squat
Focus work, lighter weight, higher reps
135x12. 155x12. 185x5. 205x2. Drop Set , 135 x 10
REST 5 min
WOD2: 400m Runs
4 Rounds, rest 1 min between Rounds, for total time
Time: 9:20. *** first 400m was 1:20
REST 10 min
WOD3: Row 2k
Time: 7:50
Cash Out:
50 abmat sit-ups
25 v-ups
Squat work with medicine ball
Hip stretch
WOD1: Back Squat
Focus work, lighter weight, higher reps
135x12. 155x12. 185x5. 205x2. Drop Set , 135 x 10
REST 5 min
WOD2: 400m Runs
4 Rounds, rest 1 min between Rounds, for total time
Time: 9:20. *** first 400m was 1:20
REST 10 min
WOD3: Row 2k
Time: 7:50
Cash Out:
50 abmat sit-ups
25 v-ups
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