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Thursday 09042014

3
Sep

Thursday 09042014

October 11th 2014.  Test your Fitness.  HammerRace.com

October 11th 2014. Test your Fitness. HammerRace.com

Fitness:

A.) EMOM – 6 min.

5 burpees then run to grass and back

 

B.) 4 rounds

6 DB Manmakers (20/10)

20 Cal Row

then

2 lap run buyout

Performance:

A.) EMOM – 6 min.

5 burpees and 20 DU’s

B.) 4 rounds

6 DB Manmakers (30/20)

20 Cal Row

then

100 DU’s buyout

Competitor:

A.) EMOM – 6 min.

5 burpees box overs (24/20)

and 30 DU’s

B.) 4 rounds

6 DB Manmakers (45/30)

20 Cal Row

then

150 DU’s buyout

C1.) Bench press 5×5

C2.) Double KB front rack

walking lunge – 20 steps (44s,35s)

-Results to comments!!

 

4 Responses

  1. Jen

    great workout!! A little running in the heat!!
    A. run/burpees for 6 min.
    B. Manmakers with 10# DB, rowing, and then a little run at the end
    Good stuff.

  2. Susan kian

    Sets of 5-10 Back squats at 125-175 just to warm up.

    Comp WOD 14 something.

    A few extra dubs and rope climbs for practice.