Sunday, November 12, 2017
Class:
All
Warmup:
10-8-6 reps of
Lateral Squats, alternating
Ring Rows
Bike Calories
Lateral Squats, alternating
Ring Rows
Bike Calories
Workout Name:
None
Description:
15 minutes to complete 3 rounds for quality, not speed
Movement 1: Hollow rock hold on floor (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 2: Free headstand (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 3: Bar Tuck Pull to Invert, set of 5. (Beg: resting between reps allowed. Advanced: all five without touching the floor)
Rest as needed between movements and rounds
Movement 1: Hollow rock hold on floor (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 2: Free headstand (Beg: 10sec, Int: 20sec, Adv 30sec)
Movement 3: Bar Tuck Pull to Invert, set of 5. (Beg: resting between reps allowed. Advanced: all five without touching the floor)
Rest as needed between movements and rounds
Performed by 1 athlete
Podium
Male RX:
8:00
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Enter Your Results
Class:
All
Workout Name:
None
Description:
10 rounds as a team, alternating each round
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.
Score 1: Total Rowing Time
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.
Score 1: Total Rowing Time
Performed by 2 athletes
Podium
Male RX:
2-way Tie
11:43
Female RX:
Male Scaled:
Female Scaled:
Show All Results
Class:
All
Workout Name:
None
Description:
10 rounds as a team, alternating each round
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.
Score 2: Total Barbell Weight
Row 20/15 Cal
*Non rowing partner must complete one unbroken set of 3 Deadlifts + 3 Hang Power Cleans + 3 Shoulder to Overhead. Athlete's choice of weight.
Score 2: Total Barbell Weight
Performed by 2 athletes
Podium
Male:
2-way Tie
310 lbs
Female:
Show All Results
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