Russell Bertram

Hometown:
Unknown
Gym:
CRUSSFIT XFC
Gender:
Male
Age:
--
Height:
--
Weight:
--

July 26, 2014

Performed at: XFC
Workout Name: \'\'Trial\'\'
Description: Strength
8 Minutes to Find Heaviest Load of
2 x Clean Pull + Power Clean
Exactly 2 Min Rest
Then
Alternating OTM 11minutes
Even = Power Clean + 6 x Front Squat (60%)
Odd = Toes to Bar x 8
Rest Exactly 5minutes
WOD
12 Min AMRAP
16 Walking Front Rack Lunges (30/50)
10 Burpee Over Bars
30 Double Unders
Results: 1 rounds 0 reps
Workout scaled
Modifications at: Scaling -
Toes to Bar - Knees to Elbows/V-Up
Double Unders - 4 x Reg Skip
Warmup: *Not for Time - No more then 15min to complete*
2 Rounds of
200m Run
10 BB Shrug + Hip Extension
10 BB Hang Clean High Pull
5 'Hang Power Clean + 3 x Front Squat'
10 V-Ups
Then
2 Rounds of
30sec Working Squat to Stand
30sec ea side of 90/90 hip flexor stretch
10 x Glute Bridges
10 x Top Down Set up with BB
Cooldown: Stretch Hip Flexors (Couch Stretch) and Calves against wall

1 similar workout

Date Name WorkoutDescription Results
07/26/2014 ''Trial'' Strength
8 Minutes to Find Heaviest Load of
2 x Clean Pull + Power Clean
Exactly 2 Min Rest
Then
Alternating OTM 11minutes
Even = Power Clean + 6 x Front Squat (60%)
Odd = Toes to Bar x 8
Rest Exactly 5minutes
WOD
12 Min AMRAP
16 Walking Front Rack Lunges (30/50)
10 Burpee Over Bars
30 Double Unders




 1 rounds 0 reps
Workout Scaled