Eat Real Food, Not Too Much, Mostly Plants

Strong People are harder to kill than weak people and more useful in general. - Mark Rippetoe

Wednesday, August 4, 2021


Wednesday, August 4, 2021

CFG - Lucas

1130 - 3 of us

Warm Up

45 seconds each of
air squat
crab bear rotations
banded side step
cat cow
standing shoulder swimmer
scorpion left right push up
single leg alternating leg pike raise
shoulder wall walk
scap pull up

Metcon (AMRAP - Reps)

For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest on Floor
Rest 60 seconds… Repeat for 3 sets

I really liked this workout

Pull-ups - 7-7-7
HSPU (2 abmats) - 2-2-2
Rowing - 14-13-14 calories
SA Alt DB Snatch (35#) - 12-12-12
Stationary Dips - 6-7-6
Front Leaning Raise - 4-3-3 sets (had to be unbroken for Rx)


GHD sit-ups
3 x 6 reps

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