What a weekend for the #realexmen and the #realexwomen at the F3 Summer Throwdown! Charlie blew everyone away when he reached the end of the strength ladder, deadlifting the 550 lb bar! Then put down one of if not THE top score on the Assault Bike with a whopping 60 calories in 90 seconds. He and Scott finished 1st place on the strength ladder and 2nd in the floater which landed them 7th overall in Rx. Tiny and Mego placed 1st in scaled, Thomas and Mike finished 12th among a strong field, and Cheyenne and Taylor (from CF Kingspoint) placed 1st in Rx+.
Row 1000 meters, then 3 rounds for quality:
12 protract/retract push-ups on your elbows
10 good mornings with a band around your body, focusing activating das glutes at the top
20 in place single arm overhead kettlebell lunges (each arm)
Accumulate 2 minutes of ring support.
Perform a 2 minute rig assisted hip flexor stretch on each side.
Workout of the Day
Bar facing burpees
Perform 30 double-unders before every round.
This workout is capped at 20 minutes. The deadlift weight should be quite heavy. If you can’t do double-unders, you will either do 40 single-unders or 15 bar hops instead.
Post your scores to the Whiteboard.