A look at "The Worlock" after a meeting with "The Beast" followed up by 70 burpee pullups
Today's prescription:
All players perform continuous work at their station until the player at the Trigger Station has completed the prescribed work.
1 round equals each player completing the Trigger Station, do 4 rounds.
P1 Row 250m #10 (Trigger Station)
P2 KB Rack hold @ 2 x 35lbs
P3 Box Jumps @ 24"
P4 Ring pushups / FLR (front leaning rest)
P5 Anchored Atomic Situps
P6 KB Swings @ 35lb
P7 Tire flip and jump in / out
P8 Overhead keg or slosh pipe hold
P9 Inbred Cousins @ 25lb dball
All players perform continuous work at their station until the player at the Trigger Station has completed the prescribed work.
1 round equals each player completing the Trigger Station, do 4 rounds.
P1 Row 250m #10 (Trigger Station)
P2 KB Rack hold @ 2 x 35lbs
P3 Box Jumps @ 24"
P4 Ring pushups / FLR (front leaning rest)
P5 Anchored Atomic Situps
P6 KB Swings @ 35lb
P7 Tire flip and jump in / out
P8 Overhead keg or slosh pipe hold
P9 Inbred Cousins @ 25lb dball
Post average reps per station to comments
We ended up with a few people unable to make it today so here's what we did. (my personal ranges)
ReplyDelete250m row #10 (0:46.0 - 0:51.2)
KB Rack hold @ 2 x 35lb kb's
Lunges @ 2 x 25lb db's (16-20)
ring pushups / FLR (10/strict hold)
Inbred Cousins (11,9)
We did 5 rounds but the cousins were only a part of the first two because of a time constraint for one participant.
Today was good.
im thinking i only like rowing on a breezy day with a sail. when i got home me and the toilet had a talk
ReplyDeleteI have said this before, but that was one of the toughest workout we have done. It has been a while since I really felt a workout the next day, but I had a hard time walking this mornig when I got out of bed, and my hands are still shaking. I had every intention of doing a light cardio workout today, but that is the farthest thing from my mind right now. I ate a good dinner last night, then had a wasa cracker w, PB and banana about 2a this morning, a breakfast bar at about 6, and a sugar free AMP at 6:30. Without that, I am not sure I would be functioning today at all.
ReplyDelete