You F'ing Disappoint Me - 6 Rounds for Time:
- 5x Curtis P Complex @ 95lbs
- 15ft Rope Climb (sub 15 towel pull-ups or other as appropriate)
- 10x GHD Situps (sub atomic sit-ups or weighted sit-up to standing, etc.)
- 5x Scotty Bob @ 2x25lb dumbbells
- Run 200m
Curtis P: Hang Squat Clean – Lunge – Lunge – Push Press
Scotty Bob: Basically a Renegade Row to side plank. See link.
Results:
Seth - 36:05, towel pull-ups, 20# DBs (largest non-round ones available)
Todd - 36:10, 4 Rds, 50# Curtis Ps, towel/reg/assisted pull-ups, V-Ups, 15# DBs
James - Alternate workout, see comments
Justin - SS day
2 comments:
Good choice today. I love that workout. However, I did my own thing at 10Fitness:
5 rounds for time of:
10 HPC's, 95#
7 Pull-ups
25 Situps
13:08
Then immediately go to...
AMRAP 20 minutes of:
30 Walking Lunges (15 per leg)
400m Run
10 Lateral Burpees,
1 Lateral Burpee = burpee + jump over box-jump plank
4 rounds even
Nice job James; that looks like so much 'fun'.
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