PERFORMANCE
Warm-Up
Two sets of:
Row x 500/400m
Kettlebell Farmer’s Carry x 100ft
Followed by…
Two sets of:
Jump Rope or Double-Unders x 30 seconds
Double Kettlebell Sumo Deadlift x 10 reps
Then…
A.
Every minute, on the minute, for 15 minutes:
Banded Deadlifts x 2 reps @ 50% of 1-RM Deadlift
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 25% of your 1-RM Deadlift tension at lockout – such that the total weight will be roughly 75% of your 1-RM.
B.
Complete as many rounds and reps as possible in 12 minutes of:
30/25 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts (32/24 kg)
30 Double-Unders
Тянул из ямы что бы усложнить 120kg + фиолетовая резина , какая была в зале.
В. 4 круга + 2 ккал
Чётко
225 with thick green – should have gone heavier
4+4 RX
Dead’s and dubs UB row between 1,100 and 1,300 the whole time
A. All sets 135# with red band.
B. 3+22 cals
Yesterday
Bench
10-185 10-185 8-185 8-185 6-215 6-225
Incline
3×10 – 145
Temp dips
4×8
competed 4 rds of testing(wrecked)
2:02
2:15
2:30
2:32
A.
Today no band
Temp
1131
5-225
5-275
5-295
B.
30 cal row
30 du
30 dual db sumo dl 25s
3+60
A. 175#
B. 3 + 11
A. 15 @ 92kg and thick green band
B. 4 + 2 Rx
Nice work sneaking in those extra 2 cals Logan!!
Thanks Al, I had not look at your score before submitting but saw how close we were after I did. Nice work and I finally snuck past you on one 😉
A. EMOM Banded Deadlift x 2 w/ Blue Band
5 Sets – 125#
5 Sets – 135#
5 Sets – 145#
B. AMRAP 12 Min – 3 Rounds
25 Cal Row – 1:49 / 1:57 / 1:55
30 Single KB DL @ 24kg – all UB
30 DU – all UB
Warmup done ✅
A. DL x2 with band 15 sets
@100kg
B. RX
4 rds