Workout of the Day
Warm-Up: Accumulate 2 minutes L-sit hold on parallettesUse rings or parallel bars if you do not have parallettes available.
Strength: 21-15-9 reps of:
* Deadlift (225#/155#)
* 63-45-27 Double-Unders
NOTE: Double-under reps are simply 3x deadlift reps each round
Work Capacity: "Nancy" 5 Rounds for time of:
* 400m run
* 15x OH Squats (95#/65#)
Extra Credit: EMOTM 10 minutes:
* 14x Pistol Squats
Post results to comments.
warm up: done (almost getting that perfect L haha)
ReplyDeletestrength: 21 done at 225# and 15, 9 done at 205# ; double-unders are getting much better, got highest of 18 without interruption.
work capacity: 21:46 (running after deadlifts were killer)
extra credit: did not have time to complete!
the de-load exercises / high reps are awesome. tiring but i feel much more satisfied at the end. looking forward to the next workout!
Warm up: done
ReplyDeleteStrength: Dead lifts: 185#,185#,185#. Double unders are getting better. Highest unbroken 30 :). so happy with this result. finished in 12:00
Work Capacity: Running was definitely hard. First time doing overhead squat. Seriously need to work on flexibility and getting use to the overhead squats. did 85# first three rounds and dropped down to 65 last two. finished in 18:00.