That hurt...
I concur...3x3 Back Squat
then...
Max Rnds. in 12 minutes
3 Strict Pull-Ups (no kip)
5 Virtual Shovels (115/68) (24/20)
7 KB Swings (24/16)
Please pay attention to your posture and your backs on the virtual shovels! If you don't have strict unassisted pull-ups do 3 really hard assisted pull-ups.
Daily Leaders:
1.) Ian: 265/9
2.) Marc & Arnold: 265/275 & 8
3.) Jason: 315/7
4.) *
5.) *
Jen B: 130/9 2/3 (mod)
Stacy: 113/7 1/3 (mod)
Kyle: 255/6 (mod)
Dani: 165/7 1/3 (mod)
Tara: 145/7 2/3 (mod)
On Ramp A
4 rounds:
8 KTE's
10 Burpees
12 Lunges
Bill: 6:44 (mod)
Betsy: 7:50 (mod)
On Ramp B
200M Run
15-12-9
Squat
Push-Up
Body Row
200M Run
Tim: 6:55
Kurt: 8:42
Terry: 5:21
Jason R: 6:32
Jason: 4:37
Laurie: 8:09
Corene: 5:51
Adam: 4:42
Great job all and congratulations to the new On Ramp class - you guys have taken a big step in showing up and committing to take your health, fitness and wellness to a whole new level!
4 comments:
mod: 3 rounds strict pull-ups then despite trying so hard I thought my head would explode I had to go to 1 sm purple band.
MOD: 2nd & 3rd rnd pushups & body rows
blue bands
green band pull ups.
Umm....Tara...you rock. purple band is like tooth floss...i still count that as super woman.
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