2014-11-23

SUNDAY WORKOUT

Movement creativity continues! ")

STRENGTH:
Weighted 12' Legless Rope Climbs (Start standing & must climb down under control also... Best load in 5-6 attempts)
- Scale to Regular Legless Rope Climbs for 15-17' (Try to get at least 5-6 climbs total)
OR
- Scale to Weighted/Strict Pull Ups OR Partner Assisted/Negatives ON RINGS for 5 reps (4-5 sets)

You will have 15 minutes to get your best weight...

WORKOUT:
"Quadzilla"
40 Wall Ball (20#/30#)(Note the heavier weights)
20 Front Squats (185#/123#)(70-75% 1RM)
100 Foot Walking Lunge (Just bodyweight :))
(12 minute cutoff)

We will stagger a new heat every 4-5 minutes depending on where the first wave of athletes is at the 4 minute mark...

POST YOUR BEST LOAD AND TOTAL TIME TO COMMENTS

3 comments:

John Dunn said...

40# Legless Rope Climb
7:47 30# WB 170/165 FS

Susannah Dunn said...

9:38 RX

Not proud of the time, but proud of myself for going RX. Wall balls were a mess!!!

Rachel said...

7:41 103#
4 total sets of 5 pull-ups on rings (2 with false grip!)