3 x 20 sec RKC "hardstyle" plank (elbows narrower than and forward of shoulders, quad lockout and max glute and ab contraction)
WOD:
10 rounds not for time:
10 Russian KB swings @32kg
1 Get-up (alternating sides each round)
16kg-16kg(bottom up)-24kg-24kg-24kg
3 x 3 Deadlift @100kg
Then:
14.2 Open Workout:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
80 reps
(prev = 82)
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