Thursday 07262012


A1.  Rope Climbs – 3 x 3 w/30 Sec Rest 

A2.  Deficit HSPU – 3 x 8-10 w/30 Sec Rest

A3.  Atlas Stone Carry – 20M w/30 Sec Rest 

B.  3 Rounds UNBROKEN 

50 x Russian Swings @ 2 pood / 1.5 pood 

50 x Double-unders (Scale – 2 sets of UB 50 Singles per round) 

C1.  Lying Leg Raises – 3 x 20 

C2.  Back Extensions – 3 x 10 

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10 Responses
  1. Jim Sorum

    3X(200m + 400m + 600m) with 20lbs weight vest, rest was the amount of time the run took (ex. if 200m took a minute, rest a minute and run the 400m etc…)
    HSPUs were better
    finished the unbroken. Did need to go to 1.5 pood kettlebell after round 1 and change into more double under friendly shoes.

  2. Jess L

    Rope climbs 3×3
    Atlas stone carries….did the 42#x2 and 1x the next size up
    HSPU…tried kipping ones, not so good, so went to the red band.
    WOD: used the 44# KB / 200 m row 9:45
    Leg lifts 20x 3/ back extension 10×3
    Great workout!!!