Warm-up
Various Ball tosses and active stretching
Various Ball tosses and active stretching
Work
Run 800m, then
2:00 min each station 1 min on , 1 min off. (Everybody starts at a different station and rotates after 2 min), then
Run 800m
800m run
- double unders
- box jumps, 24”, 20”
- KB Rack Hold 2 x 53#, 35#
- rowing, calories
- lunges, 45#, 10#
- floor wipers, 135#, 45#
- push press, 65#, 45#
- Abmat Sit-ups
- wall ball shots, 20#, 12#
- burpees
- tire flip and jump
- heavy bag
- uneven farmer carry, 65#/45# Barbell, 35#/20# KB
- step-ups, 25#, 10#
- keg hold
800m run
Run 800m, then
2:00 min each station 1 min on , 1 min off. (Everybody starts at a different station and rotates after 2 min), then
Run 800m
800m run
- double unders
- box jumps, 24”, 20”
- KB Rack Hold 2 x 53#, 35#
- rowing, calories
- lunges, 45#, 10#
- floor wipers, 135#, 45#
- push press, 65#, 45#
- Abmat Sit-ups
- wall ball shots, 20#, 12#
- burpees
- tire flip and jump
- heavy bag
- uneven farmer carry, 65#/45# Barbell, 35#/20# KB
- step-ups, 25#, 10#
- keg hold
800m run
Extra
100 wall ball shots for time
100 wall ball shots, 5:50
ReplyDelete"Elizabeth"
ReplyDelete21-15-9
135lb Squat Cleans
Ring Dips
173bw. rx. 13:27. PR.
I don't feel quite right after that. Not sure if it was the workout or something else but I'm toast, burnt toast.
"Elizabeth"
ReplyDelete188bw.rx.10:43.PR
Next time I do this I am going to set up a video camera to watch my depth on the dips, I found it very hard to tell whether I was getting full ROM before letting go of the rings. I don't think my time should be that much lower than Clint's, I plan to do this again in the near future with a video for my own personal confirmation.