Saturday 6.21.14

3 x 10 External Rotations

3 x 10 Internal Rotations

3 x 10 Scaption

3 x 10 Supine Straight Arm Abductions (3lb weight)

Complete.

For time:

5 rounds

100′ yoke carry @ 235#

100′ farmer’s carry @ 95#’s/hand

6:20. I’m a dummy, I only used 75#/hand on the farmer’s carry, I added 25# on each side instead of calculating it based on each handle weighing 25#. This was still tough, but I could still do it with more weight.

*If possible each carry should be unbroken (no drops) but the weight should be very challenging.  Feel free to adjust the weights so that you get the correct stimulus

Farmers Handles = 25#’s a piece

Yoke = 195#’s

+

4 sets:

L-sit on bars, amsap

30 sec each set. Set 1 was not to failure, but set 2 and 3 were pretty close.

:30 sec rest

Hand Stand, hold until it becomes somewhat fatiguing – not to failure

1:00 each set

:30 sec rest

FLR on Rings, amsap

1:00 each set. Set 1 was not to failure, but set 2 and 3 were so hard to get 1:00

3min rest