Saturday 07-15-17

Saturday, July 15, 2017

"Ben-Ben" 
Perform 3 Rounds of: 
Station 1: 
10 Tire Flips or Stones (the goal is heavy) 
10 Burpees 
10 Box Jumps 30/24 
- rest 1 min 
Station 2: 
10 Deadlifts @ 1.85/1.25 X BW (the goal is heavy) 
10 Burpees 
10 Butterfly CTB Pull Ups 
- rest 1 min 

 

Ben's loved sprint style workouts and heavy. His max deadlift was 185 at a 100lb BW.

 

These rounds are to be performed in an alternating format and really hard.


"Ben The Warrior" 
2 Total Rounds: 

3 Mins of Max Deadlifts 185/135 (mod: KB DLs) 
- rest 1 min 
3 Mins of Max Box Jumps (mod: step ups) 
- rest 1 min 
3 Mins of Max Tire Flips/Stone (mod: med balls) 
- rest 1 min 
3 Mins of Max Pull Ups (mod: air squats) 
- rest 1 min 
3 Mins of Max "Cheater" Burpees (don't open your hips fully)
- rest 1 min 

 

The #2 was Ben's name. The 3 is for the 3 brother. The 5 is for the family of 5 including parent's Dave and Paula.

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