The Porch: Complete as many rounds in 12 minutes as you can of 50 pound dumbbell Weighted pull-up, 3 reps Sprint 50 meters 3 Ring handstand push-up progressions
Pack: Complete as many rounds in 12 minutes as you can of 35 pound dumbbell Weighted pull-up, 3 reps Sprint 50 meters 3 Handstand push-ups
Women - 25#
Puppies: Complete as many rounds in 10 minutes as you can of Pull-ups (assisted or beginner okay) , 3 reps Sprint 50 meters 3 Shoulder presses with heavy (for you) dumbbells 1 Handstand hold on the wall (scale and use progressions if you have to, but try to get upside down)
AM crew "puppies" version for 12 min with 10sec handstand holds Jim 5 round 60kg/ purple band pullups Blue 6 rounds 35kg/Red Brony 6 rounds 30kg/Blue Jeff 9rounds 45kg/red Demelza 5 rounds 25kg/blue
Pack Courtney 1am matt/4kg Matt 6 rounds 2Ab Mat/10kg Stuart 8 rounds rxd Chris 6 rounds 2ab mats/20kg Phil 10 rounds 2ab mats/10kg(3) BW (7) pack with assisted pullups Peta 10 2x Ab Mat/ blue Tammie 10 rounds 1&2 Ab mat/ orange
puppies 12min with 10sec handstand hold Shel 6 rounds 25kg/blue Mick 5 rounds 40kg/8kg Dan 8 rounds 30kg/10kg
puppies with donkey kicks Hilary 8 rounds 25kg/purple Jack 9 rounds 40kg/ purple
Kellie 8 modified to 3 GHD situps 50m sprint 3one arm sholuder press
4 comments:
Big Dawgs
As Rx’d
Women - 35#
The Porch:
Complete as many rounds in 12 minutes as you can of
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-up progressions
Pack:
Complete as many rounds in 12 minutes as you can of
35 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Handstand push-ups
Women - 25#
Puppies:
Complete as many rounds in 10 minutes as you can of
Pull-ups (assisted or beginner okay) , 3 reps
Sprint 50 meters
3 Shoulder presses with heavy (for you) dumbbells
1 Handstand hold on the wall (scale and use progressions if you have to, but try to get upside down)
AM crew
"puppies" version for 12 min with 10sec handstand holds
Jim 5 round 60kg/ purple band pullups
Blue 6 rounds 35kg/Red
Brony 6 rounds 30kg/Blue
Jeff 9rounds 45kg/red
Demelza 5 rounds 25kg/blue
Fiona
pack 2xAb mat & 7kg DB
8 rounds
Pack
Courtney 1am matt/4kg
Matt 6 rounds 2Ab Mat/10kg
Stuart 8 rounds rxd
Chris 6 rounds 2ab mats/20kg
Phil 10 rounds 2ab mats/10kg(3) BW (7)
pack with assisted pullups
Peta 10 2x Ab Mat/ blue
Tammie 10 rounds 1&2 Ab mat/ orange
puppies 12min with 10sec handstand hold
Shel 6 rounds 25kg/blue
Mick 5 rounds 40kg/8kg
Dan 8 rounds 30kg/10kg
puppies with donkey kicks
Hilary 8 rounds 25kg/purple
Jack 9 rounds 40kg/ purple
Kellie 8 modified to
3 GHD situps
50m sprint
3one arm sholuder press
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