Charles Drake

Hometown:
Newberry , Florida
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
49
Height:
6' 2"
Weight:
210 lbs

October 5, 2019

Performed at: Sheepdog CrossFit
Description: 4 minute AMRAP
30 DUBs
10 Goblet squats (50/35)
4 minute rest
4 minute AMRAP
100m Row
10 Pull ups (15 ring rows)
4 minute rest
4 minute AMRAP
**8/6 Cals Assault bike**
10 Wall balls (20/14)
4 minute rest
4 minute AMRAP
8 Burpees
12 DB/KB step ups (24/20) (50/35) (6 each leg)
4 minute rest
Results: 10 rounds 230 reps
Performed as RX
Athlete's Notes: No assault bike. Sub’d 200m Run
1) 2+30
2) 4
3) 2+200
4) 3

Nursing Achilles injury. Shower than I would like especially on run.

1 similar workout

Date Name WorkoutDescription Results
10/05/2019 4 minute AMRAP
30 DUBs
10 Goblet squats (50/35)
4 minute rest
4 minute AMRAP
100m Row
10 Pull ups (15 ring rows)
4 minute rest
4 minute AMRAP
**8/6 Cals Assault bike**
10 Wall balls (20/14)
4 minute rest
4 minute AMRAP
8 Burpees
12 DB/KB step ups (24/20) (50/35) (6 each leg)
4 minute rest		 10 rounds 230 reps
Performed as RX