Team SuperFit Lorton Workout 2

In 10 Minutes

ROW 100 CALS (AS A TEAM)

*WITH REMAINING TIME*

AMRAP

10 DEADLIFTS (185/125) (135/85)

10 PISTOLS (NOVICE TEAMS WILL PERFORM FRONT SQUATS - 135/85)

 


Rules:  Teams will begin the workout with a 100 calorie row.  With the remaining time, teams will then complete as many reps as possible above the couplet.  Only one person works at a time.  Teammates may switch at any point. Score will be total reps of the couplet.  To break ties, the 100 calorie row time will be recorded. (Tie-break winners will be indicated by decimal place points)

 

 

Row:  Teams will row until they reach 100 calories.

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!

Pistols:  The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is required. Novice teams will perform a front squat.  The hip crease must pass below the knee with the athlete finishing with the hips and knees fully extended.

Dalton Byerly

Richmond VA 23220, United STates