In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30 Kettlebell Swings
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
Missed end of week. Rough work sleep combo. A. 18.5.. I think. 7 min of thrusters #100, C2B 3,6,9,12,15 Got through 8 of the 15 thrusters. Score 68.. No comparison as I had 2 month old twin girls last year at the time of the open. 100 was definitely heavy and was a bit of a beat down somewhere in the middle of the 12 reps round.. not thrilled with how it went. But I got some good work in! B. 3R4T of 9 PC #115 4 HSPU 9 FS 115 6 strict pull ups 8:58 C. BP 135×5, SABP… Read more »
Saturday I try to fit some additional stuff in I can’t during the week:
A. Deadlift 5×5 at 165 kg
Felt solid at any position.
B. EMOM 16 min
1. Broad grip lat pull down x12 65 kg @tempo
2. Dimmel deadlift with Sandbag
100 kg x8/10/8/5
3. Banded side rotation x10-12
4. Leg curls x10-12 55 kg
C1. 4 rds
GHD Back extension x10-15
C2. 4 rds
Bicepscurls x12
Cossack Squats x20
D. Hollow body tabata x2