A.
Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B.
Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters
Did this a day late on 9/1
A) done with no planks. 75# barbell rows.
B) 8:38 done. Used 35# KB. Went 10,10, 6, 2, 2 on pull-ups.
Performance part A) #10, 15, 20, 25, 30 with two small kicks at the top, 35 with three small kicks at the top 😉
B) 13:32. The strict pull-ups got me. Had to switch between prone and supine grips, 5 of both grips each round.
C) 4×90 sec hs holds against wall.
A. 2 sets only
B. Various subs depending on skill/strength
For me 32kg bell and 200m runs.
13:50
Christina, Cayden, Madison, Dakota with various sub’s and times ranged from 14:20 to 22:30