Preparation: 3 rounds of:
10: Pull-ups
15: Push-ups
5: Dips
25: Sit-ups
10: Overhead Squats (use barbell)
Focus: 5x3 Front Squat
Storm: Three rounds for time:
400 Meter Run, Row, Bike, Elliptical (Choose one)
21: Box Jumps
30: Jumping Pull-ups
Practice: Forward Roll, Backward Roll
After yesterday's hard workout, the warm-up went easier than I thought it would!
ReplyDeleteFocus: 95#, 105#, 115#, 125#, 130# (each weight 3 times)
Storm: completed in 15 min 10 sec
Practice: forward roll ok, backward roll - not so good! Did several handstands and pistol progressions...
3x5 front squat I squatted on my fifth round a weight of 80 pounds. I completed the storm in 15:40. Great workout to do after having a few days off. T, you did a great job teaching our class in Randy's absense.
ReplyDeleteFocus: 135;155;165;170;185 failed on 3rd rep. Storm time: 17:20 jumping pullups from floor, full extension box jumps, row, run, row.
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