Monday 04.01.13
Rest Day
APRIL FOOLS!!!
Hero WOD
For time:
50 Walking lunge steps
25 Pull-ups (assist as necessary)
50 Box jumps, 18 inch box
25 Double-unders or 100 jump rope (check out this video of Triple-unders!)
50 Back extensions (Supermans)
25 Bench dips
50 Knees to elbows
25 Wall Balls, 10 pound ball
50 Butterfly sit-ups
I know this is my first time posting double-unders, to be honest, I don’t even know if I can do them because I have never really tried. But I think it is time for some of us to start trying. If you are new and are still mastering jumping rope, you can stick to the single jump roping. Here is a video of double-unders for the rest of you:
They make it look so easy. It is not. Good luck (saying mostly to myself)!!
This WOD is in honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of
Portland, Oregon, in training at the Aviation Training Center in Mobile,
Alabama, died on February 28, 2012, when his unit’s helicopter crashed
into Mobile Bay in the Gulf of Mexico during a training mission.
Portland, Oregon, in training at the Aviation Training Center in Mobile,
Alabama, died on February 28, 2012, when his unit’s helicopter crashed
into Mobile Bay in the Gulf of Mexico during a training mission.
17:50 with floor k2e, and step ups on bench for box jumps. (no box)
19:07
K2E on bar
Thrusters for wall ball
Hi Amy!
12:05
15.32 assisted pull ups and an extra 25 wall balls.. Whoops! I hate k2e!!!
20: 01, k2e half on the floor
Too much Easter and birthday food…
23:09
Thruster sub
Finished everything (with help and breaks)
19:21
Attempted pull ups
18" step up/down for box jumps
100 jump rope
Kte started off up to chest, faded a bit, then ended back up to chest
Thrusters sub for wall ball
15:17
50 mountain climbers for pull-ups (no bar)
K2E on floor;
8# thrusters for wall ball
12:02 skipped back extensions completely (couldn't figure out a way to modify for pregnancy–any ideas? anyone?), modified cfsu, k2e, and pull ups, subbed stairs for jumpropes (double unders look crazy hard but fun!)
18:46
Modified pull-ups on bar
Jump ropes
K2e on floor
Tough but great workout!
18:48
54# assist PU
100 jump rope
18# assist dips
12# ball
How do you do the K2E on the floor??
25:25
Chair assisted pull-ups
14" box
100 jump ropes
K2e on bar….these really slowed me down because I had to take breaks but wanted to finish all on the bar although knee really only going to upper waist height.
10# Thrusters for wb
All else as rx'd really worked on form for walking lunges
20:15
First workout back after having baby #4. I have a lot of work to do to get back to where I was!!
19:30
Assisted pull-ups with band
Tried double unders
Shorter box jumps
K2e on bar…made it knees to ribs
17:36
jumping pull-ups
17 inch chair for box jumps
tried double unders
k2e on bar… knees to chest
25# ball for wall ball
2 mile run
17:08
16:09
gpu for pull ups
100 jump ropes
floor k2e
16:45
assisted pull ups
100 regular jump rope
k2e on floor
subbed thrusters for wb
Ran 4 miles
15:52
Unassisted pull ups
Double unders
KTE on bar (slowed me down)
14lb WB
Great Monday workout!
Just under 20 min
few modifications as this is my first week!
– push ups instead of pull ups (could not figure out how to jimmy up a chair version that worked)
– did k2e as a type of bicycle crunch on floor, as wasn't sure what that was
– regular jump rope-
few! abs still sore from "nasty girls" lol
16:44
I'm not sure if my ktes would actually be considered ktes. But I did them. All on the bar. Thery get me every time
14:26
Modified pull-ups
14 inch box jumps
100 jump ropes
K2e on floor
20:41 bottom step, 100 jumps, 40 k2e in floor (10 grandma style)
Happy Monday (that's an April Fool's joke there!)
16:08
19:15
This is my first WOD ever so I had to do some modifications
did mountain climbers instead of pullups
stepped on instead of jumping
100 jump rope
had to do tricep exercises since i felt like i wasn't doing bench dip correctly will need to look at that
tried knees to elbow on the floor
did thrusters
had a hard time with the sit ups
my legs will need that easy run tonight!
13:59 Tried 5 times to do double-unders, then switched to jump rope. Subbed bench dips for pull ups and k2e on floor. I have got to get a bar!
17:42. Finally got a bar. Kte are tough. Only did 10 and got knees to waist. Rest on floor. Jump up pull ups. Thrusters. Felt slow.
23:30. Push-ups instead of pull ups. Step ups instead of jumps. Did 100 standing oblique crunches instead of k2e. Used 8 lb dumbells instead of ball.
21:15
24:18. Many muscles shaking right now.
Pull ups off treadmill arm
13" box
Tried dbl-unders the whole time jumping rope and missed every one.
K2E from rings for the first time. Yowch! Did 10 K2Armpit and the rest could only do the "beginner mod" which is basically just a knee lift from hanging position. (Hands did not love this exercise any more than my abs did.)
Subbed thrusters for wall ball shots.
18:02
Thrusters instead of wall ball
Tried the double unders but only did one successfully
K to E were tough…. Knees to armpits evolved to knees to stomach
19:02-
Pull-ups on the treadmill, step-ups, regular jump rope, and knees to elbows on the floor
15:15 as rx'd, tried the DUs but just couldn't get one, so switched to the 50 reg jr
17:46 with push-ups for wall balls.
First day… 23:30
13:06 with many modifications (15 weeks pregnant)
Assisted pull ups
Step ups for box jumps
100 jump rope
No back extensions
2 minutes of planks sub for sit ups
16:00 pull ups on treadmill handle, 100 jump ropes, k2e on floor, 2 10# dumbbells for thrusters
27:55 – Do I still have arms? lol
5 pullups on bar then 25 reverse pullups
11" box jumps
1 double under attempt, then 100 jump rope
Knees-to-Boobs
4# wall ball
Sit-ups killed me after K2Es!!
Great start to the week!!!! 🙂
19:12
Double unders, took longer, but I did them.
Jump pull ups
Knees to shoulders, getting there!
12.5# ball to 9 ft target.
13:21 assisted pull ups and knees to chest but rest as rx'd
20:43
16:03
100 jump rope instead of double unders
15lb dumbbell thruster instead of wall balls
20:24 with modifications to pu's and k2e
22:58. Assisted pull ups. K2E on the floor. Rest as rx'd.
day two for me!
23:13
k2e – half on the floor
thrusters for wall ball with 2 8#'s
Did "nasty girls" today. Can't wait to tackle this WOD tomorrow! (Hoping I will feel better then too)
26:42
Lots of subs and breaks to many to note….but I did everything. I ate way to much chocolate yesterday…feel yuc…plus I did something to my back and my SI is killing me….I'm afraid I will be modifying all week….
18:57
Reverse pull ups (jenn was on the pull up bar)
step ups instead of jumps (ankle is still not right)
100 jump ropes
wall balls 11# at 9 ft target
k2e still r sucky ..
19:16
Assisted pull ups, knees to waist, step toe taps instead of box jumps (recovering stress fracture).
Great workout!
18:24 Dang ab work!
No time. Grrrr!!!
Just April Fools-ed myself invite worst way. You know when you are doing a really hard WOD, like a hero WOD, and you are pushing yourself hard to not take breaks so you can get a good time? And then you go to stop your timer when it is over and you are panting and then you see that it isn't going? THE WORST!!!!!
As RXed but jump-up pull-ups and KTE were KYBs.
I did double-unders! I couldn't do them continuously but I did all 25 of them!
1st day of my 4th 2013 Goal: Start working out!
12.03, but only 1/5 of the WOD (per doctors orders). He said I can progress by 1/5 if I feel up to it; I'm hoping to be up to 100% of the WOD by the next 90-day challenge!!
You gals are an inspiration! Hoping my body's ready for this, mentally I've wanted this for months!
19:56
Push up for pull ups
Step up/downs
Run in place for jump rope
Skipped back extensions – not sure what they are and no time to look it up
50 bench dips
K2e on floor
Squats for wall balls
Not at home and I have no equipment. Thought I would be home today so I didn't bring anything with me!
Took a long time, 29:41
jump up / lower downs from chair
alternated box jumps step down with step up/down every 10
jump roping is really hard for me!
kte on floor
8 lb ball
20 cfsu then crunches
16:53 as rx'd except only 16" box jumps.
18:03
*assisted pull-ups
*box jumps onto a kitchen chair!
*modified K2E (hanging, bring knees to 90 degrees)
*wall balls more like thrusters
**many many interruptions and pausing the timer, tried to do it while taking three little kiddos to the park!
14:20…lots of mods
assisted pull-ups, 12" box jumps, k2e on floor, 10lb thrusters
14:37
Push-ups instead of pull-ups
100 jump ropes
Modify kne
This was awesome!
18:55-those double unders killed me and took me forever, but I did all twenty and I have whip marks to prove it! Great wod!!!
Me too!!!
15:41
pull ups on treadmill
jump on bottom step
K2E on floor
thrusters with 10# med ball
I have been here for a couple of weeks and have a question. How do you all know when you are doing the movements correctly? I don't think my lunges or power cleans are correct, does it come with repetition?
Erica- if you go to the full site and scroll down the right side bar, you will see links for video demos of every exercise we do so you can use proper form.
15:47
16:41
Assisted pull ups
K2e on floor
8# wall ball
Then ran 2 miles
11.47
Jumping pull ups
Had to do half of the knees to elbows on ground.
13 lbs, 6 kg thrusters for wall ball shots
21:13
19:00
20" box
Couldn't do a single dbl under but tried the whole time, maybe another day
Knees to chest area
20lb squat thruster for wall ball
25:40 as RX. It's been a few months since I've been consistent at working out and I was glad to still have pull-ups and double unders!
16:54
12 knee raises on bar, rest k2e on floor.
regular jump rope @ 100 reps
Pullups assisted with chair
Rest as rx'd, still one day behind, but I will catch up!
18:58
22:18, as RX'd except 100 JR's and 25 thrusters
The K2E really slowed me down. It was my hands that were giving me a problem, they hurt!!! Anyone else have that problem? Any helps?
Just under 20 minutes. About 19:55. Did tuck jumps instead of box and toes to bar for k2es. Did imaginary double unders because I couldn't find my rope.. ha! Rest as rx'd.
15:30.
Knees to elbows on the floor. Can't believe how fast I got through that!
17:46
-gpu's for pull-ups (someday I will be able to do them!!)
-k2e on floor
-100 jump rope (Someday, these too!!)
15:41
-GPU's instead of pull ups
100 jump rope
25 K2E (Knees to waist) then 25 on floor
16:33
assisted pull ups
100 jump ropes
knees to waist
Did it today – 15:16, assisted pu – everything else as rx'd
11:11
17:55
chair assisted Pull-ups
30 Box Jumps, 20 step ups
100 JR
Thrusters
15 min modifications: 45# lat pull downs, 12 inch box jumps, 100 jump rope, half k2e on floor,, and thrusters for wall ball
19:50
Chair assisted pull-ups
Step-ups
100 jump rope (tried double unders, I'm not quite there… Almost!)
8# wall ball
17:27
As rxed
19:00 Rx'd Great workout – Thank you!
15:43
assisted pull-up
12 inch jump
modified sit up (knees to chest on back)
10 lb kettle balls for wall balls
9:15… I did jump ropes and I did push-ups instead of pull-ups (50 instead of 25- I know it's not the same, but what I could do today!)
18:39 modified pullups modified kte 100 jump ropes
16:26, nice to work on double unders.
20:16
25# thrusters
bench dips with my feet off the ground
assisted pull ups
14:33
13:38 with lots of mods
pull-ups: reverse pull-ups
box jumps: step-ups (knee injury)
k2e on floor
16:34
Regular jump rope
24" box
Missed WOD on Monday so I did it today
18:39
Modified pull ups, box jumps, and knees to elbows
Did 100 jump rope(couldn't do double unders) and did thrusters for wall ball
17:40
K2E on floor, chair assist pull-ups, step up-down instead of box jumps, only 15 cfsu
12:50 jump to pull up, step ups instead of box jumps, 100 regular jump rope
17:45. 100 jump ropes
Band asst p/u
18"box jumps&10lb wallball as rxd! Couldnt convince self to do this mon,hate box jumps more than running but pushed myself to do this sat so glad i did!
Pat and Maria – 17:04
#12 wb
jump pull ups
knees to chest
18:48
13:55
step ups
jump rope with no rope
14lb wall balls