“HOT BOX”
21 SDLHP (Sumo Dead Lift High Pull) 95/65
21 RD’s (Ring Dips)
5 rounds.
Post time to comments.
Subs:
Jump ring dips x2, Bar dips x3,
3 rounds for time if subbing out RD’s
Notes, tools, articles and ephemera:
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.
Lou Gherig’s Disease 10k in Coconut Grove
Total 1:10:18.41
Splits
Mile 1 – 11:30.01
Mile 2 – 11:21.33
Mile 3 – 10:33.44
Mile 4 – 11:50.44
Mile 5 – 12:04.88
Mile 6 – 11:02.93
.2 miles – 01:55.38
19: something. This was rough after yesterday, it took too long. Not in the competition mindset. Thanks to Alex for sticking with me on it.
house warming tonight at:
8 PM till whenever (wont get hopping until 10 PM
7534 NE 6th Court
Miami FL
call 786-261-5788 if you get lost. We will have drinks and snacks. But BYOB.
13:52 rx;d
KJ 55lbs, one round of jumping ring dips and the other two of bar dips
14:38
The box today was extra hot!
Get some.
26:18 RX’d
Just happy to get it done, definitely needs rest tomorrow
Tabata squats
20-20-20-20-18-18-17-18
5 rounds for reps
30 seconds 95# thruster
rest 15 seconds
30 seconds pull ups
rest 15 seconds
thruster-10, 8, 7, 6, 6
pull up-20, 14, 10, 10, 10
Tons of work on the nine basic movements, lots of time spent in the bottom of all squats, dead lifts, and top of presses. OHS fixed by Jon Gilson. Ready to hit ’em when I get back.
Tabata squats
20-20-20-20-18-18-17-18
5 rounds for reps
30 seconds 95# thruster
rest 15 seconds
30 seconds pull ups
rest 15 seconds
thruster-10, 8, 7, 6, 6
pull up-20, 14, 10, 10, 10
Tons of work on the nine basic movements, lots of time spent in the bottom of all squats, dead lifts, and top of presses. OHS fixed by Jon Gilson. Ready to hit 'em when I get back.
32:something RX’d
most ring dips ever
17:43 Rx
Not a good day. Went out at sub 10 pace burned out at the end 0f 3rd. Definitely did not try to game this one.
SDLHP’s felt crisp.
my chest, shoulders and adductors are as Dom would say “HOUSED”