“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.
13:29
25#, boy pu 1st rd then girl
Great week, Jenni!
Happy Friday!
13:05
Gpu's
Feeling it from all the WOD's this wk!!!
14:46
Bpu.
12:35
Holy arms!!
All reg push ups
I agree…great week of workouts! I feel great!!
13:40 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!!!
13:32
30# butt to ground thrusters
Compared to 10:40 with 20# thrusters and wasn't full squats.
8:54
Girl push-ups
20# as rx'd
I only did 2 rounds
11:55
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!
3.2 mile run
14:15
30# thrusters
gpu
16:17 compared to 17:19 (with sit ups)
All boy push ups
18:55 slow and out of shape but finished! As rx'd
Ran 4 miles
11:55
All boy push ups
25 lb thrusters
14:57
gpu
9:38
Holy arms!!!
Boy rd 1, girl 2&3
Shawntae 8:53
13:15. 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!
14:20
8:30
gpu
11:18. All girl push ups. Then RPM
12:30. 10 lb thrusters. Arms were jelly so on the 21 and 15 I did sit ups and on the 9 I did push ups.
12:43- 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!
11:45
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!
10:38
13:58
1st round bpu
13:58
1st round bpu
10:36
Mostly modified push ups.
16:03
25# bar
Incline push ups
10# dumbbells. Inclined pushups
12:32 – 1st 21 bpu's, the rest gpu's. Shaky, shaky arms, but feel great! =)
11:19
Did 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.
Did 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.
14:24 switched between inverted pu and gpu
13:35
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
7:40
I realized after I did push press not thrusters
1 round Bpu rest Gpu
Did one round with thrusters
12:49
16# thrusters
Glad I had all 3 kids (5, 3, and 2 months) cheering me on! Almost gave up.
18:22
So slow today.
Butt to floor thrusters.
wow 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!
15:21 as rx'd wow ouch sure to feel this workout over the weekend! It will feel GREAT and like PROGRESS.
20:43 30# thrusters, all norm PUs.
12:15
9:51 10# took a break after each round
13:40
24# and gpu… Hurting!
13:56. First round was all bpu second and third rounds were all gpu.
Did a 20 minute hiit treadmill workout after
10:29
BPU first set of 21
GPU the rest
Been painting a lot so arms were cashed. Hoping for more bpu's next time!
13:40
12:15 arms are like jello!
17:08
first round 15lbs weights,
2nd and 3rd 5lbs weights,
gpu
12:53
Gpu
Stopped the timer to run between rounds.
11:45
16:43
Arms are toast!
Better form with thrusters
Only had time for 2 km run
12:51
Girl push ups
16:18
23:23
11:01 GPU, 15# thruster
Misread this and only did 1 round in 3:26. Baby steps, gotta get back into working out!
12:01
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.
16:33 as rx'd. Took many breaks and folded laundry while I as resting haha! Now that's multi-tasking!
17:15. 1/3 bpu
16:04
Mpu rest as rx'd
Pat and Maria – 20:33
Pat #65
Maria #35
14:14 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!! 😀
14:00
First round 30# next two 20#