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Tuesday, July 31, 2018

31 July

Training (230p)

2 ROUNDS NOT FOR TIME/SCORE
A. PLATE GUN WALKS 1. HOLD 55/35 AT 90 DEGREES AND COMPLETE 1 LAP OF SLOW WALK ON TURF. B. KB QUAD 10 KB DL'S 10 YARD DEATH MARCH 10 KB DL'S 10 YARD WALKING LUNGE W/KB'S IN FRONT RACK *Reds C. 60 SECOND HOLLOW HOLD 1. BREAK AS NEEDED, ACCUMULATE 60 SECONDS *Complete

B. "LEO AND RAFAEL"
WITH A PARTNER: 10 ROUNDS TOTAL FOR TIME: "YOU GO - I GO" FORMAT 10 DL (225/125) 15 WALLBALLS (20/14) 200M RUN 1. PARTNER 1 DOES 10 DL/15 WB AND 200M RUN. TAGS P2 AT END OF 200M RUN AND THEN P2 COMPLETES THE TRIPLET. 2. TIME STOPS WHEN 10 ROUNDS ARE COMPLETE, 5 FOR P1 AND 5 FOR P2. ALTERNATING EACH ROUND. TIME CAP IS 20:00. 1 SECOND PENALTY FOR EVERY REP SHORT. *13:27 With DP

C. Tested ēvoFIT Workout
4M AMRAPS: STATION 1: MAX CALS BIKE EVERY 10/7 CALS COMPLETE 14 WALLBALLS STATION 2: 12 CURL TO PRESS + TRICEP EXTENSION 24 TORPEDO TAPS IN PUSH-UP PLANK *TORP NEEDS TO BE ARMS DISTANCE AWAY FROM ATHLETE STATION 3: MAX CALS ROW EVERY 10/7 CALS COMPLETE 14 GORILLAS ON SLIDERS STATION 4: 10 TORPEDO S/L DEADLIFTS (EACH LEG) 10 S/S SQUAT JUMPS OVER TORPEDO 30 SEC GLUTE BRIDGE HOLD WITH TORPEDO PRESS STATION 5: MAX CALS SKI EVERY 10/7 CALS COMPLETE 5 BURPEES WITH JUMP FOR MAX HEIGHT STATION 6: 20 SEC DC HOLD 20 DC CRUNCHES 20 SEC HOLLOW HOLD 20 HELLO DOLLIES (2 COUNT)

*Complete

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