Friday, 10 July 2020

 

General Warm-up:

Run 400m

10 Spiders

12 T-push-ups

14 Sit-ups

14 Squats

12 Shoulder press w/T’s

10 Ring rows

Row 2:00

10m Goblet lunges

10 Kettlebell swings

20m KB waiter walk (each arm)

10 PVC passovers

10 PVC windmills

10 PVC overhead squats

 

Specific Warm-up:

10 Deadlifts (95/63)

10 Overhead Squats (45/33)

8 Deadlifts (125/83)

8 Overhead Squats (75/53)

6 Deadlifts (155/103)

6 Overhead Squats (115/73)

4 Deadlifts (185/123)

4 Overhead Squats (125/83)

3 Deadlifts (225/153)

3 Overhead Squats (135/93)

 

Rest 5-7 min after specific warm-up.  Then…

 

“Rogue Invitational 2020 Event 6”

21 Deadlifts (275/185)

21 Overhead squats (155/105)

15 Deadlifts

15 Overhead squats

9 Deadlifts

9 Overhead squats

 

For time*

*Athletes may have two bars. 10 min time cap

 

 

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