RokFit Cyber Series WOD #3 For Time: 1000 m row 100 Doubles or 300 singles 70 Air Squats 50 Toes to Bar or Reverse Crunch or Sit Up 30 SDLHP w/ KB 20 KB Swings 10 Squat Clean Thruster *Scale Distance and reps as needed.
Daily Challenge: Hollow Rocks, 50 x 2
Mobility: Cat Stretches, Pigeon Pose 90 sec
Post loads for dead lift and time for cyber series WOD 3 to comments.
- 100 Double Unders - I cheat on these and did 100 single unders - I can't jump rope to save my life.
- 70 Air Squats
- 50 T2B
- 30 SDLHP w/ KB (1.5 pd)
- 20 KB Swings (1.5 pd)
- 5 Squat Clean Thruster (95#)
- 5 Squat Clean Thruster (45# - barbell) - took the plates off as the lunch was trying to come up
20:52
ROKFIT CYBER SERIES WOD #3
Monday, February 20 2012
Strength:
Dead Lift, 5-3-1
215, 245, 275
WOD:
RokFit Cyber Series WOD #3
For Time:
1000 m row
100 Double Unders
70 Air Squats
50 Toes to Bar or Reverse Crunch or Sit Up
30 SDLHP w/ KB
20 KB Swings
10 Squat Clean Thruster
28:02 with double unders, 1.5 pood and 105#
