Station rotation warm up
2 rounds
10 pull ups
10 push ups
10 wall squats
250m row
10 box jumps
3 rounds
15 Deadlifts
30 Bar jumps
2min rest
3 rounds
15 Cleans
2x Hallway sprints
2 min rest
3 rounds
15 Heavy wall balls
30 Ball toe taps
Good luck in Seattle gals. Can wait to hear you made it in the top 5!
Times:
ReplyDeleteHellyer (4:09 7:45 4:03) 19:57
Val (3:36 6:23 4:22) 18:21
Vegas (4:47 7:55 4:46) 21:28
Laura (6:34 10:54 5:58) 27:26
Sallie (4:54 7:28 4:16) 20:38
Dube (4:38 7:02 4:28) 20:08
Foz (5:57 8:23 4:40) 23:00
Clare (4:54 8:42 3:59) 21:35
Loads:
Hellyer 125/85/16
Val Single arm 20# kb swings/20# kb thruster single arm & parallette/32" box jump
Vegas 100/65/14
Laura 105/65/12
Sallie 115/65/12
Dube 115/65/14-12
Foz 70/65/10
Clare 95/65/12
14 lb. ball. Same as Vegas. Except this time lbs. taken from me instead of Vegas. :)
ReplyDeleteDamn it! I'm always stealing from one of you gals.
ReplyDelete