Strength/Skill Development
Complete 4 sets of:
Jumping lunges x 10-12 (5-6/leg)
Russian KBS x 12-15 tough
Row for max cals in 30s (set rowers for 30s intervals to avoid roll over)
Rest as needed before next set.
WOD
Strict AMRAP in 2 minutes (chest touching push-ups w/hips, thighs & knees off ground)
AMRAP in 3 minutes of:
3 toes to bar
9 plank burpees
AMRAP push-ups in 2 minutes (same standards as above)
Post best RKBS x 15, total cals over 4 sets, first & second set of push-ups, total rounds+reps of T2B/brp.
We call this pic, Where’s Lloyd?
Name RKBSx15 TotalCalRow PU#1/#2 Rds+Reps
Frank 62 52 32/18 3+3
Bill 62 50 26/16 3
Ginna 53 24 27/18 4+6
Jeff 53 57 36/20 2+3
Josh 36kg 58 11/7(pullups) -
MenneM 36kg 50 33/30 3+4
John 70 48 47/28 4+3
Denise 61 36 18/11 4
Susie 39 35 20/16 4
Rustan 88 57 55/34 5+1
Dan F 88 47 39/23 4
Tom 88 52 50/36 4
Eva 62 42 20/13 4
Katie B 79 42 19/16 3+3
John K 53 38 40/27 4+1
Heather 39 41 33/18 3+6
Phil K 53 41 41/24 3
Jason 53 39 40/19 4+4
Sarah D 53 33 28/18 4+2
Peter BS 175×4 12/25(pullups) 4+3
Tina 70 28 30/22 3+7
Anthony 88×12 53 32/20 4
Cherie 54 ? 27/14 3+5
Sara 52 – - – knees
Carly 70 28 26/20 3+6
Joel 88 49 49/21 4
Megan 44 32 15/13 3+6
Beth 70 31 25(toes)/26(knees) 3+1