Tuesday, November 28, 2017
Class:
All
Warmup:
2 rounds
Hip Circle Glute Activation
10 Barbell Good Mornings or 10 Hip Extensions
then
5 Rounds
6 Squat Jumps
2 Burpees
Hip Circle Glute Activation
10 Barbell Good Mornings or 10 Hip Extensions
then
5 Rounds
6 Squat Jumps
2 Burpees
Workout Name:
None
Description:
Back Squat 3RM
Enter Your Results
Class:
All
Workout Name:
None
Description:
For Time
30/21 Calorie Row
9/6 Muscle Ups
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups
12 minute cap
Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups
30/21 Calorie Row
9/6 Muscle Ups
20/14 Calorie Row
7/5 Muscle Ups
10/7 Calories Row
5/4 Muscle Ups
12 minute cap
Beginner: 1 Muscle Up = 1 Ring Row + 1 Leg Assisted Ring Dip (9 Ring Rows then 9 Ring Dips, etc)
Intermediate:1 Muscle Up = 1 Chest to Bar Pull Up + 1 Strict Ring Dip (9 C2B then 9 Ring Dips, etc)
Advanced: Rx
Competitor: 15-12-9 Muscle Ups
Performed by 6 athletes
Podium
Male RX:
8:20
Female RX:
Male Scaled:
6:47
Female Scaled:
Show All Results
Class:
Competitor Extra
Workout Name:
None
Description:
AMRAP 9 Minutes
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100/70lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.
Climb the Ladder
2 D-Ball/Sandbag Over Shoulder 100/70lbs
10/7 Calorie Ski
4 D-Ball
10/7 Calorie Ski
6 D-Ball
10/7 Calorie Ski
Etc.
Performed by 2 athletes
Podium
Male RX:
2-way Tie
127 reps
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
QuickFit
Workout Name:
Broken Up Helen
Description:
6 RFT
Run 200m
12 Kettlebell Swings
6 Pullups or Ring Rows
Run 200m
12 Kettlebell Swings
6 Pullups or Ring Rows
Cooldown:
2 rounds
:30 Hollow Rock Hold
:30 Side Plank, each side
:30 Hollow Rock Hold
:30 Side Plank, each side
Performed by 1 athlete
Podium
Male RX:
9:53
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Like TrackMyPR on facebook