Thursday 11.21.13
For time:
15 Dumbbell burpee box-overs, 20 pounds, 18″ box
15 Deadlifts, 40-60 lbs
15 Front squats, 40-60 lbs
15 Pull-ups (assist as needed)
Post time to comments.
90 DAY CHALLENGE IV: DAY 46
Vi-shake
no caffeine
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
Oh snap
First day – just found this through a friend…finished in 5:52 – pullups were killer, but they are done!
4:12
modified the burpee
4:47
Only had 20# total in dumbbells so doubled the squats and dl
Jumping pullups
4:58 20# Box overs, 50#DL, 45# FS, Jump up slow lower PU.
Went ahead and did 3 rounds since the pull-ups were assisted and ran an 800 to end at 20:00 even.
I enjoyed the Burpee Box-overs!
3:30 40# dB burgers, 40# squats and deadlines, assisted pull ups with boy pu
Love auto correct. Haha. *burpees
Hahaha!!! I liked burgers better
4:17. 20 lbs for all
4:57 as Rx'd
5K run
3:59, green rope pull up assist. 40# dl and fs. then 11:08 wod then body pump.
8:10 20# on all. 1/2 pull ups, 1/2 pull downs. Used stool for step ups.
4:37
30# for all
3:52 20# box carry over, 40# dl and squat
4:40
20' box
Sub push ups for pull ups
Made up my own WOD so I could get it in before work
3 rounds
15 straight leg chair lifts
20 push press 20#
30 ab twists 10#
30 squats 20#
5:09
The burpee things weren't as scary as I thought, even when modified by using a rickety kitchen chair (that would describe all of ours) so that I had to do it verrrrry slowly! 30# for burpees, 65# for dl and squats, skipped pull-ups
5:48
Felt very uncoordinated with the box over burpees. Did at least one extra and then had trouble keeping track on the first couple. Haha
5:14
Jumping pull-ups
Two WOD in one day the day after being sick. Wasn't easy but I did it , yeah!
4:27 as rx'd
+ 25 bicycle kick sit-ups
+ 5 x 30 sec. plank
4:27
burpee 25#
dead lift 60#
squat 50#
5:26
50# DL, 30# FS, lat pull downs
4 mile run first
5:49
50lb dl and squats
4:42
60 lb Deadlifts
40lb front squats
4:16
30# burpees, 60# DL, 40# front squat, band asst pull ups.
Haven't worked out since Monday due to being sick. Still not 100%, but needed a workout!
4:29
40# Bar
Pull Ups W/Blue Band
12" Box
5:13 40# DL, 30# FS, jumping PU
4:50 purple band pull ups
40 lb bar
5:18
burpee box overs 15lbs,
deadlift and squat 30lbs,
tricep dips instead of pull ups
4:55
10 lbs over 12" box
40 lb lift and squat
Very assisted pull-ups
5:48, used a rickety kitchen chair also, thanks for the idea! All as rx'd, used 60 #'s for the dl and for the front squats, first time to use that much weight on the front squats!
Did my own wod this am before work:
5 RFT of 21 box jumps 21 push-ups
I did it in 10:39- 2 rounds were modified handstand pu
Did this wod when I got home-
5:57-
Only had 20# so I doubled DL & squats( butt to floor)
3 pull ups unassisted- rest were jumping.
I liked this one!
3:43. 40# front squats, 65# dl, band asstd pu
4.01
Shawntae: 4:10
Lauren: 7:33
Sharadee: 6:58
We liked this one, it was surprisingly hard!
4:12 jumping pullups
4:44
Jumped up then slowly lowered down
5:03
18" box, 20#
65# dl
45# fs
Chair assist
I think I did double the burpees. I counted a burpees over the chair and another burpee as 1 rep. But, since my time is 8:53, I'm assuming everyone else did not.
70lb dead lifts
45lb front squats
Jump up pull ups
4:48
30# burpees
75# DL
50# front squats
Jumping pull ups
5:31
40lbs dbb
90lbs dl
60lbs fs
6:50
30 burpee cross covers
30 dead lifts 30#
30 squats 30#
8 unassisted pull ups, 7 chair assisted
I did two rounds. 30 lb burpee box-overs. 50 lb deadlifts, so I did 20 of those each round. 50 lb front squats. Jumping Pull-ups.
1st round: 4:28
2nd round: 4:19
I liked these burpees better. 16# on burpees highest I have(Santa I would love some more;)). 50# DL and squats. No pull-ups no bar. Did do 15 push-ups. 4:34
4:53
60# dl and squat
5:36
60# dl and squat
5:16
30# for all
2:48 – plain old burpees (no dumbbells or box)
horizontal pulls for pullups
5:35
20lb for all.
Jump up pull-ups.
Great wo!!
5:01 40 lbs on DL & FS Assisted pullups
4:01 used 60 lb deadlifts and 40 lb squats
Still love that one!