Tuesday, October 10, 2017
Class:
QuickFit
Workout Name:
None
Description:
5 rounds for time of:
12x10m shuttle sprint
2x10m farmers carry
12 Russian KB Swings
Rest :30
12x10m shuttle sprint
2x10m farmers carry
12 Russian KB Swings
Rest :30
Cooldown:
3 rounds of
10 GHD Sit Ups
:20 side plank/side
10 GHD Sit Ups
:20 side plank/side
Performed by 1 athlete
Podium
Male RX:
9:00
Female RX:
Male Scaled:
Female Scaled:
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Enter Your Results
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
Class:
All
Workout Name:
None
Description:
For Time
21 Calorie Row
9/6 Muscle Ups
15 Calorie Row
7/5 Muscle Ups
9 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
21 Calorie Row
9/6 Muscle Ups
15 Calorie Row
7/5 Muscle Ups
9 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
Performed by 4 athletes
Podium
Male RX:
11:33
Female RX:
Male Scaled:
7:49
Female Scaled:
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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 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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