Charles Drake

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

October 12, 2020

Performed at: Sheepdog CrossFit
Description: 1) Alt EMOM x16min

1) 12 KB Deadlift (AHAP)
2) 8 DB L-Sit Press (AHAP)
3) 8 2DB Lateral Lunges (R) -use same weight as L-sit
4) 8 2DB Lateral Lunges (L) -use same weight as L-sit

2) 15min AMRAP
400m Run
30 American KB Swings (50/35)
20 Wall Ball Sit Ups

Accessory (2-3 sets)
15 Ring Face Pulls
20 Alt V-Ups
Results: 3 rounds 400 reps
Performed as RX
Athlete's Notes: 1) 50# KB DL
2) 40# DB's (l sit and lunges)

40# AKB and 20# WB sit ups

1 similar workout

Date Name WorkoutDescription Results
10/12/2020 1) Alt EMOM x16min

1) 12 KB Deadlift (AHAP)
2) 8 DB L-Sit Press (AHAP)
3) 8 2DB Lateral Lunges (R) -use same weight as L-sit
4) 8 2DB Lateral Lunges (L) -use same weight as L-sit

2) 15min AMRAP
400m Run
30 American KB Swings (50/35)
20 Wall Ball Sit Ups

Accessory (2-3 sets)
15 Ring Face Pulls
20 Alt V-Ups
 3 rounds 400 reps
Performed as RX