KD Andrada

Hometown:
Cebu
Gym:
CrossFit Pintados
Gender:
Male
Age:
48
Height:
5' 7"
Weight:
--

March 4, 2015

Performed at: CrossFit Pintados
Workout Name: Heard it Through the Grapevine
Description: 6 min AMRAP

5 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

5 supine ring rows

10 heavy wall ball (Advanced: 30lbs/10ft, Intermediate*: 20lb/9ft, Novice: 14lb/8ft)

5 supine ring rows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 10 dumbbell thrusters for an additional challenge.
Results: 2 rounds 10 reps
Performed as RX
Warmup: 200m run with wallball
x2:
10 wallballs
10 ring rows
10 push-ups
10 hollow rocks
Athlete's Notes: Workout:
Front squat 5x3 - 70% of PR (60kgs)
Superset:
Single Arm DB Strict Press - 45lbs

1 similar workout

Date Name WorkoutDescription Results
03/04/2015 Heard it Through the Grapevine 6 min AMRAP

5 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

5 supine ring rows

10 heavy wall ball (Advanced: 30lbs/10ft, Intermediate*: 20lb/9ft, Novice: 14lb/8ft)

5 supine ring rows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 10 dumbbell thrusters for an additional challenge.
 2 rounds 10 reps
Performed as RX