Weighted Vest
Push up burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 1, 3, 5, 7, 9
Front squats, 95# 20, 15, 10
Push Press, 95#, 10, 10, 10
Farmers Walk, 100#, 90#, 80#, 75 ft
4 way neck machine, 150#, 4x4x4x4, 3 circuits
Standing Cable Crunches, 160#, 30, 20, 20
Diagonal Plate Raises, 35#, 10, 7, 7
Good Mornings, 35#, 10, 7, 7
Farmers Walk, 100#, 90#, 80#, 75 ft
Over head squats, 89# plus chains, 3x8 W finished his Crossfit madness about the same time I was wrapping up. So I grabbed him for a a bonus of OHS. We had fun with it.
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2 comments:
Very Impressive Bob. I saw you do most of this while I was working out after my 2k rowing practice.
Ya, this was a fun/tough one. I'm not as sore today as I expected so that is cool. OHS with the chains is hoot
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