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
"Forging Elite Fitness In Midtown Omaha"
8 comments:
19:15, used legs on rope climb otherwise RX
16:50 rxd
20:00 rxd
19:56 Used leg on rope climb, 56# RKB swings
19:18
Dave
16:43 (legs on the rope climbs rx on the rest)
18:10 w/ legs on rope climb
-Katherine
19:38 legs on rope climb
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