Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x Burpees
7 x KB Swings (24/16kg)
7 x Slam Ball Cleans (40/20lbs)
III. Mobility
Impact/Focus: Deadlift 1-1-1-1-1RM
Warm-up as necessary (3-5 sets), then work up to a new 1RM Deadlift
Deadlift x 1-1-1-1-1RM
Post loads to comments.
“Horseshoes and Hand Grenades”
Within a 20:00 min time cap, complete the following for time
Row 200m
21 x DB Thrusters (50/35lbs)
21 x Burpees
Row 200m
18 x DB Thrusters (50/35lbs)
18 x Burpees
Row 200m
15 x DB Thrusters (50/35lbs)
15 x Burpees
Row 200m
12 x DB Thrusters (50/35lbs)
12 x Burpees
Post scores to comments.
315lb 1rpm deadlift
Horseshoes & Hand Grenades
29:56 rx
oh shit there was a 20 min time cap, did not know this…
Deadlift 1RM PR (woop-woop thanks Tiff!) x 220
“Horseshoes & Hand Grenades” = 15:51 Rx
Deadlift 435 x 1
Horseshoes & Handgrenades 27:53 (40# DB)
Deadlift 1rm – didnt get there today, 285 x 1.
Horseshoes and Hand Grenades
30# DB, 200 m run
20:31
255 1RM…no PR :o(
Horseshoes & Handgrenades 19:56