A couple short videos from last weeks "Tag Team"...
Option A.
Warm Up-
400m run
Barbell Complex @ 45lbs
(- pushups + pullups)
10 points at each station below
Work-
"30/30 FGB"
4 rounds of:
*Wall Ball (dynamax) @ 20lbs / 10
*SDHP @ 75lbs / 45
*Box Jumps @ 24" / 20
*Pushpress @ 75lbs / 45
*Row for calories #10 / 7
30 seconds of all out work at each station with 30 seconds rest between stations.
The workout should last 20 minutes, 10 of work and 10 of rest.
Score is total reps (Calories on C2)
Option B.
Warm Up-
Run 200m
Row 250m
5 Box Jump @ 30"
Front Squats:
5 @ 45lbs
4 @ 95
3 @ 135
2 @ 155
1 @ 185
Work-
"Sit Squat"
21-18-15-12-9-6-3 for time of:
155lb Front squats
Abmat Situps
Scale as needed
SOURCE
Post reps for Option A or time for Option B to comments
276
ReplyDelete**** jam up on the rower, think i could have gotten 10 more
......or not
ReplyDeleteOption B
ReplyDeleteDone in the rack / with Full Situps*
Clint @ 155lbs
21 (unbroken)
12,6
10,5
8,4
9
6
3
16:09
Trickle @ 135lbs
12,6,3
6,6,6
5,5,5
4,4,4
5,4
6
3
21:11
*Full Situps are done with flat back at the bottom and elbows to top of knees at the top
This would have been more difficult from the ground but we're both gimped up right now and can't power clean.... yet.
Cabana 324
ReplyDeleteMJG 225(first workout more to come)
worlock 345
ReplyDeleteBeastmaster
ReplyDelete1.5 miles 100 burpes 1.5 miles 60 setups.
Way to go Silver Breast!
ReplyDeleteI say we call that one "Redemption" and whenever someone misses a workout that's the punishment.
I bet that second 1.5 miles SUCKED!