“Francesca”
3 rounds, 21-15-9 reps, for time of:
Thrusters, 20 lbs (total)
Push-ups
It will look like this:
21 Thrusters
21 Push-ups
15 Thrusters
15 Push-ups
9 Thrusters
9 Push-ups
repeat entire thing 2 more times.
Compare to 03.14.13 (with sit-ups)
Post time to comments.
90 DAY CHALLENGE IV: DAY 40
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake NEXT WEEK’S ADDED CHALLENGE: drink at least 3 glasses of water a day
Drinking water will help you lose weight!
1. Drinking water will quench your appetite
Research shows that if you drink water 30 minutes before you eat, you will consume an average of 75 calories less during that meal. This might not seem like a big deal to you but it is an easy way to cut out 150 calories a day, which is 52,800 calories less calories a year. That one act alone can give you an extra 15 lb. off in 1 year!
2. Drinking water burns more stored fat.
Your liver’s job is to burn fat. When you don’t drink another water for your kidneys, your liver will help out, which means it has less time and energy to burn fat. Pretty simple.
3. Water = Energy
Dehydration will leave you feeling sluggish. Give your body what it needs to perform. Water!
4. Your muscles need water to grow.
Your blood is made up of water and your blood carries oxygen and nutrients to your muscles and the rest of your body. If your want them to grow, you need to feed them. Keep your muscles hydrated for optimum performance and growth.
5. Water improves your metabolism.
Research shows the drinking water will speed up your metabolism and keep it up for about an hour after you hydrate. The higher the metabolic rate, the more calories you burn.
mbrous2 says
November 15, 2013 at 12:11 pm13:29
25#, boy pu 1st rd then girl
Great week, Jenni!
Happy Friday!
lizalena says
November 15, 2013 at 12:25 pm13:05
Gpu's
Feeling it from all the WOD's this wk!!!
Kim Jackson says
November 15, 2013 at 12:26 pm14:46
Bpu.
martha says
November 15, 2013 at 12:37 pm12:35
Holy arms!!
All reg push ups
I agree…great week of workouts! I feel great!!
Denise says
November 15, 2013 at 12:39 pm13:40 with 30 lb thrusters. This kicked my butt and so did the cold I ended up with yesterday.
So I ask myself why did I use 30 lbs??!!!
Happy Friday!!!
Rissa W says
November 15, 2013 at 2:36 pm13:32
30# butt to ground thrusters
Compared to 10:40 with 20# thrusters and wasn't full squats.
aj says
November 15, 2013 at 2:50 pm8:54
Girl push-ups
20# as rx'd
I only did 2 rounds
Mandy Crow says
November 15, 2013 at 3:07 pm11:55
Girl push-ups and 20# as rx'd
Went ahead and did 4 rounds which was really tough and ended at 16:27.
Great week of workouts. Looking forward to monday!
James Family says
November 15, 2013 at 3:09 pm3.2 mile run
14:15
30# thrusters
gpu
Becky says
November 15, 2013 at 3:28 pm16:17 compared to 17:19 (with sit ups)
All boy push ups
Sharon says
November 15, 2013 at 3:35 pm18:55 slow and out of shape but finished! As rx'd
Jen Roe says
November 15, 2013 at 3:44 pmRan 4 miles
11:55
All boy push ups
25 lb thrusters
Miranda Hoberg says
November 15, 2013 at 3:48 pm14:57
gpu
Heather Lipe says
November 15, 2013 at 4:05 pm9:38
Holy arms!!!
Boy rd 1, girl 2&3
Shawntae Berry says
November 15, 2013 at 4:05 pmShawntae 8:53
Kari F. says
November 15, 2013 at 4:14 pm13:15. I have done double workouts the past two days, and I almost gave up after the first round because my arms were burning sooo bad. However, my lovely 8 year old daughter who was working out with me convinced me to persevere. Ouch!
Ian and Amy says
November 15, 2013 at 4:29 pm14:20
Angie S says
November 15, 2013 at 4:42 pm8:30
gpu
Maura Sumpter says
November 15, 2013 at 4:45 pm11:18. All girl push ups. Then RPM
Karen says
November 15, 2013 at 4:49 pm12:30. 10 lb thrusters. Arms were jelly so on the 21 and 15 I did sit ups and on the 9 I did push ups.
Julie says
November 15, 2013 at 5:31 pm12:43- That was tough- I took a few breaks but did all boy push ups
Then followed this workout with the one from 10.30.13- I seriously wanted to quit 10 times. But, I finished in 19:56 (3 minutes slower) – but I think it was because my legs were jelly from the squats.
Either way- I feel good today! Have a great weekend!
Katie Fuller says
November 15, 2013 at 5:41 pm11:45
40lbs for 1/3, 30lbs for the rest
My push ups got pretty weak about halfway through, but I did all regular pu.
Woah that was rough but I feel good!
Heather Foster says
November 15, 2013 at 6:19 pm10:38
Natalie says
November 15, 2013 at 6:32 pm13:58
1st round bpu
Natalie says
November 15, 2013 at 6:33 pm13:58
1st round bpu
Samantha Sweeting says
November 15, 2013 at 7:46 pm10:36
Mostly modified push ups.
Rachelle says
November 15, 2013 at 8:53 pm16:03
25# bar
Incline push ups
Jennifer Hennes says
November 15, 2013 at 8:59 pm10# dumbbells. Inclined pushups
jf1275 says
November 15, 2013 at 9:19 pm12:32 – 1st 21 bpu's, the rest gpu's. Shaky, shaky arms, but feel great! =)
Joanne says
November 15, 2013 at 9:23 pm11:19
laura says
November 15, 2013 at 9:44 pmDid thurs wod then this but forgot to start timer until after the first 21s then got cofused after 1st round & stopped timer took break then read wod again, realized there were 2 more rounds so overall guess is 12min total.
laura says
November 15, 2013 at 9:44 pmDid thurs wod then this but forgot to start timer until after the first 21s then got cofused after 1st round & stopped timer took break then read wod again, realized there were 2 more rounds so overall guess is 12min total.
Maggie Garcia says
November 15, 2013 at 10:29 pm14:24 switched between inverted pu and gpu
Alisa says
November 15, 2013 at 11:11 pm13:35
Tabata warmup on treadmill 10 mph.
Did first 21 with 20#, then had to switch to 16# on 21's and 15's used 20# on 9's
Stephanie James says
November 15, 2013 at 11:22 pm7:40
I realized after I did push press not thrusters
1 round Bpu rest Gpu
Stephanie James says
November 15, 2013 at 11:28 pmDid one round with thrusters
Andrews family says
November 15, 2013 at 11:37 pm12:49
16# thrusters
Glad I had all 3 kids (5, 3, and 2 months) cheering me on! Almost gave up.
Jenni says
November 16, 2013 at 12:35 am18:22
So slow today.
Butt to floor thrusters.
Diana says
November 16, 2013 at 12:49 amwow glad I posted tonight realized even after reading explanation I did it wrong. Back to the trenches I've got two more rounds to do!
Diana says
November 16, 2013 at 1:06 am15:21 as rx'd wow ouch sure to feel this workout over the weekend! It will feel GREAT and like PROGRESS.
rebroylesima says
November 16, 2013 at 1:11 am20:43 30# thrusters, all norm PUs.
Linda Slater says
November 16, 2013 at 1:22 am12:15
Kirsten says
November 16, 2013 at 2:41 am9:51 10# took a break after each round
Erin Gray says
November 16, 2013 at 1:21 pm13:40
24# and gpu… Hurting!
Marguerite Spriggs says
November 16, 2013 at 3:28 pm13:56. First round was all bpu second and third rounds were all gpu.
Did a 20 minute hiit treadmill workout after
Kjnobes says
November 16, 2013 at 3:49 pm10:29
BPU first set of 21
GPU the rest
Been painting a lot so arms were cashed. Hoping for more bpu's next time!
NatalieT says
November 16, 2013 at 4:07 pm13:40
Heather says
November 16, 2013 at 4:09 pm12:15 arms are like jello!
Brittany Trausch says
November 16, 2013 at 7:44 pm17:08
first round 15lbs weights,
2nd and 3rd 5lbs weights,
gpu
Brittany says
November 16, 2013 at 11:06 pm12:53
Gpu
Stopped the timer to run between rounds.
ErikaS says
November 17, 2013 at 1:08 am11:45
Mrs. Stamp says
November 17, 2013 at 3:14 am16:43
Arms are toast!
Better form with thrusters
Only had time for 2 km run
Kimberly says
November 17, 2013 at 11:36 pm12:51
Girl push ups
Jen23 says
November 18, 2013 at 2:04 am16:18
Michelle says
November 18, 2013 at 3:43 am23:23
Kristin says
November 18, 2013 at 10:42 am11:01 GPU, 15# thruster
Erika Sullivan says
November 18, 2013 at 4:34 pmMisread this and only did 1 round in 3:26. Baby steps, gotta get back into working out!
Dusty Gauthier says
November 18, 2013 at 5:36 pm12:01
Had to cheat on 3rd round because my arms were toast. Used only 10lbs for thrusters, and did sit-ups instead of the 21 push-ups…all other push-ups in that last round I did as prescribed.
Donette says
November 19, 2013 at 2:27 am16:33 as rx'd. Took many breaks and folded laundry while I as resting haha! Now that's multi-tasking!
Jana Pace says
November 19, 2013 at 2:29 pm17:15. 1/3 bpu
Rachael says
November 21, 2013 at 1:08 pm16:04
Mpu rest as rx'd
Maria Ernestine says
November 22, 2013 at 12:57 pmPat and Maria – 20:33
Pat #65
Maria #35
Aly says
November 22, 2013 at 3:02 pm14:14 Not bad for taking 3 months off! Never again… Time to hiit it up again! Thanks for these workouts- there's nothing quite like them!! 😀
Stephanie James says
March 5, 2014 at 4:27 pm14:00
First round 30# next two 20#