120428 Saturday

Kate is in 25th after day 1 of the Southeast Regional! Here is a video of the second workout (white tank top on left) 2k row, 50 pistols, 30 hang cleans @ 135lbs. She took 2nd in her heat & 10th overall completing this workout in 15:14!

Strength/Skill Development

Dumbbell single leg RDL @ 3011; 6-8/leg x 3 sets. Rest 60s b/w legs.

or if you have not attended class this week:

Strength Testing

A. 1 attempt max rep deadhang supinated grip chin ups @ 3010

B. 1 attempt max rep strict bar dips @ 3010

C. Build to a max split squat @ 3010 x 8 reps. Or if unsure if lunge squat is minimum of 30lbs (per hand) x 8 then determine present lunge squat for 8 reps.

WOD

10 Barbell bear complexes (50-60% of a multi-rep push press/jerk NTE 95/65lbs)

20 pull-ups

8 Barbell bear complexes

16 pull ups

6 Barbell bear complexes

12 pull-ups

4 Barbell bear complexes

8 Pull-ups

for time.

Post best DB RDL, overall time & load.