FullSizeRender 7ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 50ft x Waiters Walk 10 x KB Deadlift 10 x Walking Lunges III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift. Deadlift 5-4-3-2-1 Notes: Athletes will only perform 1 heavy single today. This is not a 1-rep max effort, rather a heavy single rep in preparation for next week's 1RM test. Post loads to comments. "Event 3 Redux" For time: 100-ft x Overhead Walking Lunge (75/50)(32/24) 100 x Double-unders 25 x Wall-ball (20/14) 6 x Rope Climbs 25 x Wall-ball (20/14) 100 x Double-unders 100-ft x Overhead Walking Lunge (75/50)(32/24) Time cap: 16 minutes Notes: Athletes may choose between using a dumbbell or kettlebell for today's workout. Substitution for Rope Climbs will be 3x rope pulls to standing and back, or 5x pull-ups. Post times to comments.
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3 Responses to 06.09.2017

  1. Daniel says:

    Deadlift: DNF due to back tweak.

    “Event 3 Redux”: CAP+100′ RX.

  2. Katelyn says:

    Deadlift: 180×1

    Event 3 Redux: CAP + 2 climbs, Wall Balls, Double Unders, and Lunges (25# DB)

  3. Abby says:

    Deadlift: 270#x1

    “Event 3 Redux”: 229 total reps Rx’d w/ 50# DB

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