Thursday 09.08.11
For time:
25 Walking lunge steps
20 Push-ups
50 Box jumps
50 Jump jacks or jump rope
25 Dips
20 Knees to elbows
30 Kettlebell swings,10 -15lb dumbbell
30 Sit-ups
20 Hang squat cleans, 10-15lb pound dumbbells
25 Back extensions
30 Wall ball shots
3 Pull-ups
*for wall ball shots- if you don’t have a weighted ball (I don’t yet), use a basketball, volleyball, or soccer ball. It won’t be as much weight but you will still get the sweat!
* for the pull-ups- just give it a try and tell us if you even get one. I haven’t been able to do even a single one since I was 9 but I haven’t tried since I have started this so we will see… 🙂 If you have a husband around, have him hold your feet and assist your pull-ups to complete them if you need to.
This WOD is going to be a butt kicker!!
you're killing me today!
11:40
only used a 12" step
3 pull ups but only up to my nose…the last one just barely.
11:35 – I got halfway up on 1 pull-up! Ha ha!
13:10
16" box jump
raised feet dips(half & half)
15lb kettle bell
30lb hang squat clean
still couldn't get up on 1 pull-up but Chris assisted me up and I lowered down as slow as I could for 3.
Chris
11:10
boy version of WOD:
20 pull-ups instead of push
11:56
girl push-ups
14" box jump
50 jump rope
15lb kettle bell
10lb dumbbells hang squat clean
8lb wall shots
6 pull ups
disclaimer: my knees to elbows are pathetic!
6 pull-ups!? DANG MARY!
Brent: 10:16 – he replaced box jumps with jump jacks due to his bad knee, but he added 10 push-ups at the end.
10:56. No pull ups yet, how do you do them at home without a bar?
14.30ish