2014-10-16

THURSDAY WORKOUT

Time to get some last chance running in before it gets too cold out!

WORKOUT:
"Hydro" Shuttle Run (Dumpster & Bk, 100m & bk, Blacktop & bk, 100m & bk & Dumpster & bk)
40 RUSSIAN KB Swings (53#/70#)(Really work on using hips & hamstrings!)
2 LEGLESS L-Sit Rope Climbs (10'/14')(Legless, use legs OR 4 seated climbs as scales)
10 DOUBLE Push Up Burpee Toes 2 Bar (Use a bar at least 4-6" above your reach)
 (Drop to the deck, do 2 push ups then jump up to the rig & do 1 T2B)
* 2 rounds for time *

(20 minute cutoff)

Make sure the swings get past eye height and really work on feeling the stretch in your hamstrings on the way down...

If you try the L-Sit Rope climbs, note the lower heights, if you do regular rope climbs you must climb to the RAFTER and touch, not just the knot...

We will stagger 5-6 athletes THREE MINUTES apart for this one until everyone is rolling!

POST YOUR TOTAL TIME OR HOW FAR YOU FINISHED TO COMMENTS

8 comments:

Emilie Goldsberry said...

19:15, used legs on rope climb otherwise RX

Jordan said...

16:50 rxd

Colin McDermott said...

20:00 rxd

pirish said...

19:56 Used leg on rope climb, 56# RKB swings

Anonymous said...

19:18
Dave

John Dunn said...

16:43 (legs on the rope climbs rx on the rest)

Anonymous said...

18:10 w/ legs on rope climb

-Katherine

Rachel said...

19:38 legs on rope climb