Monday, July 12, 2010
Canada Day Team Workout
7 minute AMRAP 25 double unders
rest 3 minutes
+
A1. Stiff Legged DL @ 3020; 12 reps x 3 sets – choose weight between 95-155#; rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets; rest 90 sec
rest 3 minutes after last HSPU set
+
5 sets of 8-15 kipping knees to elbows on rings
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5 sets of 25 double unders in 7 minutes – actually got a run of about 12 in a row!!
Stiff legged DL @ 75#
Max hand stand holds
K2E – 10/10/10/8/8
1st day back at it! Woohoo!
I am starting to be able to do more than 1 DU which is exciting-I did 17 this morning (with a jump in between..but without stopping) which I was excited about!!
DL-75#(2 rounds)my back was rounding so dropped to 55#(last round)
Pushups- Off a box(2 rounds), Handstand hold(last round)
K2E-11/10/10/8/10-I love these!
double unders: did them unbroken. Got 15 sets of 25. (Messed up about 4 sets at reps 3, 3, 20 and 23 and didn’t count them)
DL’s @ 95#
HSPUs 3 each round
K2E: 15/12/10/10/7
Oh and bonus WOD:
Blueberry nut bar – 3:35. I was going for taste. Steve absolutely crushed me. I think he did 3 bars and a jerky in the same amount of time
5 sets of 25.
DL’s @ 135#
HSPUs 6 each round
K2E: 15/15/10/10/10