3 rounds of:
- AMRAP of 25m shuttle sprints in 60 seconds
- 60 seconds rest
followed by
18, 12, 6 rep rounds of:
- Deadlifts 225 lbs
- Knees-to-bar
followed by
3 rounds of:
- AMRAP of 25m shuttle sprints in 60 seconds
- 60 seconds rest
Description: Each 25m sprint will be considered one "rep." Down and back is two reps. Perform as many reps as possible in 60 seconds. Partial reps don't count. Rest 60 seconds. When the first three rounds are complete, move inside and perform the deadlift/KTB workout. After finishing, repeat the sprint workout.
Results:
- Seth - 11,10,10 - 9:26 as Rx'd - 10,10,10
- Todd - 9,9,8 - 12:36, 115#DL/leg curls, jumping KTBs - 7,7,8
1 comment:
Note, it took a few minutes to get from the outdoor alley-way where we did the sprints to the weight room and set up for DL/KTB portion, so there was probably more rest b/t parts than Rx intended.
Those KTB were killer after the towel-pull ups, GHD on tuesday and the tabatta pull-ups and sit-ups yesterday.
The last couple sets of sprints nearly brought a visit from Pukie.
Good times!
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