Warm – Up | Performance
Two sets of:
Run x 200-400m
Jefferson Curl x 5 reps
Frog Rocks x 60 seconds
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Followed by…
One set of:
Bodyweight Walking Lunge x 20 steps
Single Arm Dumbbell Front Squat x 5 reps per side
Single Arm Dumbbell Push Press x 5 reps per side.
Single Arm Dumbbell Thruster x 5 reps per side
Then…
For time:
1200 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Pull-Ups
800 Meter Run
40 Kettlebell Swings
20 Pull-Ups
400 Meter Run
20 Kettlebell Swings
10 Pull-Ups
30:16
21;06
24:52 Rx.
Super windy on the runs but I survived.
Pull ups in 10’s and KBS- 40/20, 30/10, 20
21:44 24kg kb
A. 22’:15” RX with vest of 7kg
26:45 rx
Row
Kb
Pull ups
20:35
27:51 RX. I think I saw Jesus on that one! (Clydesdale division).
25:56
That felt rough
25:28 with 50# American swings and strict pull ups – hope everyone is well, have a great wknd
Run sub by ski
# 21′