Team SuperFit Houston Workout 2

In 10 Minutes

30 - 24 - 18

DEADLIFT (225/155 RX) (185/125 N)

KB SNATCH (24KG/16 KG RX) (KB SWING NOVICE 25/16)

*WITH REMAINING TIME MAX CALORIE ROW*

 


Rules:  Teams will have (10) minutes to complete the rep scheme. Only one person may work at a time.  With the remaining time, teams will row for as many calories as possible.  Scoring will be max calories rowed.

 

 

Deadlifts:  Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar.  NO BOUNCING!

KB Snatch:  The KB must touch the floor each rep and finish overhead with the hips, knees, and elbow fully extended. For the KB SWING, the bottom of the KB must face the floor at the bottom of the movement and the ceiling at the top of the movement (approx 12 o’clock) for a rep to count.

Max Cal. Row:  After the KB snatches are completed, teams will have the remaining time to row for calories.  Teammates may switch as many times as they want.

Dalton Byerly

Richmond VA 23220, United STates