Deadlift
10-5-5-3-3-1
Knock out 10 x GHD sit-ups (or 25 sit-ups) between each set of deadlifts.
Post loads to comments.
Friday, 10 June
Double Under Tax:
250 double unders + tax for time.
TAX: Every time you stop to rest or mess up, do 5 x pull-ups and 10 x GHD sit-ups.
Note: If doing single unders (4:1 substitution - that's 1000 single unders total )- stop every 2 minutes or when you rest and knock out the penalty tax.
Post time & amount of tax paid to comments.
250 double unders + tax for time.
TAX: Every time you stop to rest or mess up, do 5 x pull-ups and 10 x GHD sit-ups.
Note: If doing single unders (4:1 substitution - that's 1000 single unders total )- stop every 2 minutes or when you rest and knock out the penalty tax.
Post time & amount of tax paid to comments.
Thursday, 9 June
Heavy Drop - AMRAP 12
3 x kettle bell swings (70 lbs.)
6 x box jumps (30 inch box)
3 x thrusters (115 lbs.)
Heavy weight, low reps - have fun!
3 x kettle bell swings (70 lbs.)
6 x box jumps (30 inch box)
3 x thrusters (115 lbs.)
Heavy weight, low reps - have fun!
Wednesday, 8 June
4 Rounds for Time:
10 x Deadlift (225 lbs.)
10 x Ring dips
1 x Rope climb (15')
Run 200 meters (1.5 laps on Hayes Track)
Note: if doing at Arvin, you've gotta run from '62 Room to Hayes Gym, climb the rope, run 1.5 laps, down the stairs, back to '62 room)
10 x Deadlift (225 lbs.)
10 x Ring dips
1 x Rope climb (15')
Run 200 meters (1.5 laps on Hayes Track)
Note: if doing at Arvin, you've gotta run from '62 Room to Hayes Gym, climb the rope, run 1.5 laps, down the stairs, back to '62 room)
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