25-20-15-10-5:
Double unders
sit ups
post time and experiences to comments.
For time:
25-20-15-10-5: Double unders sit ups post time and experiences to comments.
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Nancy:
5 rounds for time: 200m Run 15 overhead squats 95# Post times and experiences to comments. For time:
21-15-9 Deadlift 225/135# Hang Power Snatch 75/45# Push ups Post time and experiences to comments. Yeah, today was supposed to be a rest day.... but then I forgot. So instead, I did Helen.
Helen: 3 rounds for time of: 400m run 21 KB swings 1.5/1p 12 pull ups post time and experience to comments. Buy in:
Warm-up --> 10 each of: pull ups, push ups, sit ups, back extensions, air squats, dips, 500m row 3 rounds for time: 10 box jumps onto something much higher than you're used to jumping onto 25 sit-ups Cash out: 2.5K Run (you aren't looking to PR here, take it easy) Post time and experiences to comments Do a warm up and some short rep weightlifting of some sort.
Tanya Wagner and Tommy Hackenbruck were invited to the C.R.A.S.H. B's to race among elite rowers. It's an indoor 2K race on Concept 2 rowers. Don't underestimate the C2, it has an uncanny ability to wreck people. Try to keep a solid, steady pace and crush it! For time: 2K row Post time and experiences to comments. 5 rounds for time:
5 back squats at bodyweight 5 muscle ups Post time and experiences to comments Yeah... I need another rest day... what of it?
ECF Challenge #2 gets posted tonight at midnight. Back Squat three chances for 1RM
Press three chances for 1RM Deadlift three chances for 1RM Add them up for your score Post loads to comments. |