For time:
- 30 Pull-ups
- 50 DB swings - 55 lbs
- 75 Sit-ups
- 50 Push-ups
- 30 Front squats - 95 lbs
- 50 Back Extensions
- 25 Handstand Push-ups
- 30 Hang squat cleans - 95 lbs
- 30 Knees to elbows
- 35 Dips
- 21 Snatches - 95 lbs
- 75 Sit-ups
Scaled version:
- 20 Jumping pull-ups
- 30 DB swings - 35 lbs
- 50 Sit-ups
- 30 Knee Push-ups
- 20 Front squats - 45 lbs
- 30 Back Extensions
- 15 Decline Push-ups
- 20 Hang squat cleans - 45 lbs
- 20 Knees to elbows
- 25 Bench Dips
- 15 Snatches - 45 lbs
- 50 Sit-ups
Results:
- Abby - 43:50, scaled version, sub weight-assist pull-ups and dips, 30# snatches w/ demi-squat
- Melanie - 50:05, scaled version w/ full version rep count, sub 50# FS, 50# HSC, 30# 'snatches'
- Seth - 44:45, as Rx'd
- Justin - DNF, full version through 5 dips in ~38 min
- Jason - alternate strength workout, see comments
4 comments:
I think we should call this "crap!"
more strength work:
8-6-6-6-5 DL – 205, 225, 245, 275, 295(2)
Max rep PU x 3 (rest 2 min between sets) – 21, 17, 12
that's deadlifts and pull-ups...
I just kept feeling like there should be some game show/infomercial announcer calling out the next exercise: "And that's not all...!" or "But wait there's more...!"
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