Warmup
Minimal & Full Gyms
A. 3 rounds for time: (working total, including the second 1 round part)
14 Pullups -OR- Rowing variation
14 alt’g DB Thrusters (one DB stays in the rack while other is overhead)
rest b/t rounds as long as the previous round took you to do.
then,
One round:
10 Knee Tucks
10 DB Devil’s Press
B. 4 rounds:
30 sec/side Wall Y Stretch
10 Lu Raises
5 Cross Bench Pullovers
15/side top 1/4 Trap 3 Raises
A)
ring rows
9.75kg DB per hand for thrusters
B) knee tucks; changed hands at 5 reps
10# DB per hand for Devil’s press
C)
10# DB per hand for Lu raises
20# for cross bench pullover
2.5# plate for 1/4 trap raises
A)Pull ups
35# DB per hand for thrusters
B) knee tucks;
35# DB per hand for Devil’s press
C)
10# plate per hand for Lu raises
35# for cross bench pullover
5# plate for 1/4 trap raises
Blasted!
Yeah!! Spicy at 35s for sure.
a. used bands for pull ups did 7 pull ups and 7 ring rows
20#DB each Thrusters
B. 10# each Devils Press
C. 5# Lu raise; 15# cross bench; 5# db 1/4 trap raise
A pullups – managed 11 unbroken first round… then sets of 5 ish
started with 45’s for thrusters quickly failed to 25’s
knee tucks – failed on the pull up portion of that… became more like bent knee hangs
devils press – 25’s
11:13 time…. ouch
B Y stretch felt solid
Lu press with 10lb plates per
cross bench with 45lb
trap press with 5’s – that was hard with 5’s even
Nice!! Solid work.