Charles Drake

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

March 15, 2020

Performed at: Sheepdog CrossFit
Description: 1)14 Minute AMRAP
1 Legless Rope Climb (2 Rope Climbs/3 Rope Pulls)
20 Alt. KB Suitcase Reverse Lunges (50/35)
30 Sit-Ups
400m Run/500m Row/25/20 Cal Bike
(Rest 5 Minutes)

2) 14 Minute AMRAP
10 D-Ball over the Shoulder (AHAP)
20 Box Jumps (24/20)
30 SA DB Push Press (50/35) (15 each)
400m Run/500m Row/25/20 Cal Bike
**athletes choice cardio must switch each round.
**Suitcase KB Reverse Lunge, 1 KB held in a suitcase carry to the side. 10 lunges with the KB in the right hand, 10 with the KB in the left hand.
Results: 4 rounds 61 reps
Performed as RX
Athlete's Notes: 2) 2+30
1) 2+31

1 similar workout

Date Name WorkoutDescription Results
03/15/2020 1)14 Minute AMRAP
1 Legless Rope Climb (2 Rope Climbs/3 Rope Pulls)
20 Alt. KB Suitcase Reverse Lunges (50/35)
30 Sit-Ups
400m Run/500m Row/25/20 Cal Bike
(Rest 5 Minutes)

2) 14 Minute AMRAP
10 D-Ball over the Shoulder (AHAP)
20 Box Jumps (24/20)
30 SA DB Push Press (50/35) (15 each)
400m Run/500m Row/25/20 Cal Bike
**athletes choice cardio must switch each round.
**Suitcase KB Reverse Lunge, 1 KB held in a suitcase carry to the side. 10 lunges with the KB in the right hand, 10 with the KB in the left hand. 		4 rounds 61 reps
Performed as RX