For tonights track meet...
Warm-Up
3 Rnds ~
5 Strict Pull Ups + 10 HR Push Ups + 15 Sit Ups
10 Hollow Rocks
10 Superman Rocks
15 Cal Row
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5-4-3-2-1
Spidey & Reach
Inchworms
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Work to Heavy Set of 3 in Deadlift
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SMOOTH CRIMINAL (Past HERE)
AMRAP in 15min:
60 D/U
30 Wall Ball (20/14)
15 Deadlift (245#/165#)
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Gymnastics Pressing (improve reps from HERE)
OTM x 12min:
1 = X number of reps
2 = Y number of reps
3 = Z number of reps
4 = REST
2 more rounds of this...
*pick a number of reps you feel you can sustain for 3 rnds of this...
(I did 2-1-1 my first week...then 3-2-1 the second...now for 3-2-2)
A.Johns ~ 165# / 2 + 30 wall balls (120 singles + 135#)
Daliege ~ 315# / 3 + 15 D/U (30 D/U per round)
Z.Wendt ~ 315# / 3 + 49 D/U
tb ~ 315# / 3 + 2 WB / 3-2-2 for STRICT HSPU
DL were fastest at 3 + 3 breaths... WB = 8-8-8-6
sb-225# / 3 + 120 su (120su + 16# + 225#)
ReplyDelete3-2-2 shspu
dl 3+3 like t.b. (should've scaled to 185 / 205???)
Nice job everyone and thank you t.b. for always blogging. It keeps me motivated and striving to do better each work out.