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!!


  1. you're killing me today!


    only used a 12" step
    3 pull ups but only up to my nose…the last one just barely.

  2. 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.

    boy version of WOD:
    20 pull-ups instead of push

  3. 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!

  4. Brent: 10:16 – he replaced box jumps with jump jacks due to his bad knee, but he added 10 push-ups at the end.

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