"Rankel"
Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters
No better way to get the metcon fitness back than by doing metcons. Just love 20 minute amraps... Sure. Kept the expectations low for this one. Did it rx'd and felt pretty good. Low back was screaming at me afterwards. Running was slow. Everything unbroken until my last round where I had to do two sets for the deadlifts. 2 pood kettlebell swings suck!
5 rounds + 6 deadlifts + 7 burpee pullups
I was pleased with that... Should've pushed myself harder on the running.
Warmup: jump rope 500 singleunders, shoulder mobility stuff, shoulder press 1x10@45#, CFWUx1 (mods 45# OHS, ring dips), deadlifts 1x10 @135#, 185#, kbs 1x10@35#, 53#, run 200m
C/D: 200m walk
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About Me
- ginmtb
- "It's not who you are underneath, but your actions that define you."
Hopefully this blog will keep me and my friends motivated and will inspire others to get fit. Would love to have other workout partners but my crazy a$$ schedule (working out super late at night) doesn't really work for most if not all people.
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