SKILLS:
4 rounds:
Banded hip distraction, 1 minute; left leg (rounds 1 & 3), right leg (rounds 2 & 4) (extension)
Extreme front rack, 1 minute; left arm (rounds 1 & 3), right arm (rounds 2 & 4)
ME GHD sit-ups, 1 minute (rounds 1 &3)
ME Hip extension 1 minute (rounds 2 & 4)
*ME=maximum effort/AMRAP
MET-CON/STRENGTH:
3 minute AMRAP:
Back squat, 135, 155/95, 115
*Choose one weight. Men, 135 or 155. Women, 95 or 115. Your score is the weight x the number of reps completed in 3 minutes.
Post score to comments.
4 rounds:
Banded hip distraction, 1 minute; left leg (rounds 1 & 3), right leg (rounds 2 & 4) (extension)
Extreme front rack, 1 minute; left arm (rounds 1 & 3), right arm (rounds 2 & 4)
ME GHD sit-ups, 1 minute (rounds 1 &3)
ME Hip extension 1 minute (rounds 2 & 4)
*ME=maximum effort/AMRAP
MET-CON/STRENGTH:
3 minute AMRAP:
Back squat, 135, 155/95, 115
*Choose one weight. Men, 135 or 155. Women, 95 or 115. Your score is the weight x the number of reps completed in 3 minutes.
Post score to comments.
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