Wednesday 2014.02.19

February 20, 2014

Gymnasticals with Chazz

3 rounds:
Seated good morning, 22#
KB weighted straddle hold, 1 min
Wrist rotations, 5 each arm

3 rounds:
5 Cuban rotation, 22#
5 Powell raises, each arm, 10#
10 pronated bicep curl, 22#

Strength

Deadlift
1×15 @60% rest 1 min
1×12 @ 70% rest 45 sec
1×9 @ 80% rest 30 sec
1×6 @ 85%-90%

60, 70, 80, 85kg.

Evolution

3 rounds:
3 Rope climbs [scale to 2]
6 Thrusters 95/135
9 GHD sit-ups

13:09. Poor scaling choices.

Buy out: 3/5 UB MU [4 UB assisted ring thing muscle-ups]

Evolution 2
Reed evolver
Burpees x5

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