Two ten minute segmets, 10 minute rest between the two segments. Score is total rounds in both rounds.
Single round is:
10 pullups
10 dips
10 squats - CF prescribed at 1/2 bodyweight
10 box jumps - CF prescribed at 20 inch box.
Finish as many rounds as possible in each 10 minute segment. First and second segment separated by 10 mins.
If you use bands or jumping on dips and pullups, the lowering phase is 3 secs long.
Post your total round count, break it out by each segment (ie 6+5=11 rounds) and post any scaling/mods used.
Ben - 3.75/3.25 rounds. Jumping dips. 36 kg on squats.
ReplyDeleteJen B - (CF) 3 1/4 + 4 1/4 = 7 1/2
ReplyDelete32kg on squats
Jumping dips
Dessert - 500m row, 1:58 (& the Fran cough)
..now I'm questioning myself on the 2nd round, how many did you get Rob?? I know I was right on your tail...
Rob - CF 4/4.25 Row - not sure on time. Jen - I think you were right with me on the second round! Awesome.
ReplyDeleteJT - 4+3 = 7. 40K on the bar and quick degradation to jumping dips ( 3 sec lower), otherwise as prescribed.
ReplyDeleteWe've got to figure out a way to integrate cardiovascular training into these workouts!
Zach- 4/4
ReplyDeleteHam wrap= Delicious