Warm-Up
3 Laps (Nose Breathing)
5 Good AM's
5 Stiff-Leg DL
2 Laps
5 Back Squats
5 Elbows
1 Lap
5 Press
5 Front Squats
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RUGRATS
Every 4minutes x 5 Rnds:
9 Burpee Box Jump Overs (24/20)
15 DB Front Rack Squats (50's/35's)
15/12 Cal Bike
~ Adjust Reps of exercises if it is taking you over 3:30 on first rnd...
Ladick ~ 3 Rnds of this and had to go...
Johns ~ Low back is hurting and she was done after 2 or 3...time to rest/recover
tb ~ Completed this (sort of...)
1 = 3:30 (Done w/ FS @ 2:05 / Bike took 1:15)
2 = 3:40 (Done w/ FS @ 2:10 / Bike took 1:25)
3 = 3:50* (Done w/ FS @ 2:35 / got to 12 Cals on Bike)
4 = XXX (Done w/ FS @ 3:05 / NO BIKE...REST)
5 = 3:20 (Done w/ FS @ / Bike took 1:05)
ALL FS were Unbroken...
Modified to:
ReplyDelete9 burpees(no jumping per doctor)
12 db f.r.s.@ 35#
20 cal row (rnds 1,3&5)(:47/:52/:52)
15 cal bike (rnds 2&4)(:47/:50)
All rounds where finished between 2:00 & 2:10.