Monday 07.07.14
10 rounds for time of:
5 pull-ups (assist as needed)
5 push-ups
5 rounds for time of:
10 butterfly sit-ups
10 back extentions (supermans or body surfers- curl legs towards butt)
2 rounds for time of:
25 wall-ball shots, 10 lb. ball
25 box jumps, 18 inch
Rest as needed between couplets. Post time for each couplet to comments.
8:15; pull ups with assist band, regular pushups
3:45; body surfers
6:05; 20" box jumps
That was fun!
4:05 hop assist pull-ups, bpu
3:40 arms crossed on bsu
3:17 shorter box jumps.
I agree, that was fun 🙂
7:13 TRX pull-ups, bpu
6:18 mods for back ext to accommodate 22 week belly
6:42 15 lb ball on 8.5' basement floor joist
Box jumps were step ups with 10 lb med ball
I liked the "rest as needed" direction 😉
Yes-fun!!
Love this kind of workout!
6:20 first 2 rounds unassisted pull ups, rest chair assisted. Regular push ups
5:53 modified back ext for 24 week belly 😉
5:02 box step ups instead of box jumps
Ran 2 miles then
4:50 machine assisted pull-ups
3:18
3:51
11:05
Pull downs for pull-ups
14 inch box
4:35 – chair assisted and girl push-ups
3:48 – body surfers
2:45 – basketball
6:12- chair assisted/bpu
3:38- crunches
4:44- step ups on 18" box
Agreed- it was fun 🙂
Ran 3.4 miles
8:16 jump pull-ups and all BPU
5:15 arms crossed BFSU
5:49 17" bench for box jumps
5:15
Boy PU
50# assist (use less assist next time!)
3:55
Full sit-ups
5:15
As rxd
Hiit mamas northglenn
Shawntae 15:20 apple bottom
Holly 18:11 superman
Courtney 17:18 stairs sm
Megan 17:01 sm stairs
Jessica
Riley 21:20 sm
Leslie 22:20 box! Sm
Ran 2 miles and walked 2 miles
4:40- jumping pull-ups
3:58
5:52- 12# ball and 12" box jump. working myself back up to 18" jump after injury.
3:45
Bpu/ table for pull ups
3:04 as Rx'd
5:03
20# thrusters for wall ball
18 in box
Fun workout. Only crazy people like us think this stuff is fun 🙂
Ran 4 miles
4:08 jump up pull-ups
4:13 as rx'd
4:21 soccer ball, five step up/down per box jumps, rest box jumps on 15" step
Home from vacation!!
6:53 chair asst pull ups, chest to bar; GPU, chest to floor
4:13 as rx'd
3:58 20# thrusters for wall ball; 14" box jumps
Then ran 1 mile.
Fun one!!
4:14 push ups on wall
4:04 ball behind back/ back twists
4:12
5:30
3:57
8:48 no ball sub thrusters deep squat
no rest except to change stations
Was in Mexico all last week, glad to be back!!
6:26- 7 rounds band assisted pull ups, 3 chair assisted
3:52 body surfers
4:22- 15# wall ball
7:29 – all band assist and mixed BPU/GPU
3:48 – hands crossed over chest for BSU
4:47 – did a weird one footed skip hop thing on 15" box. Still trying to break my mental break for doing box jumps.
So mixed it up a bit and added a mile between each couplet. So it went like this.
Ran 1 mile
5:21 – BPU – Green Band assist pull ups
Ran 1 mile
Stupid timer didn't start so I don't know. Somewhere between 4 – 5 min….
Ran 1 mile
4:21 – as Rx'd
Ran 1 mile
7:04 assisted with a step, bpu
4:12
5:12
6:00 band asstd
3:53
Didn't do the 3rd as box & ball were being used & by the time it was free it was too late.
Did a chest/tri workout earlier today though
This one was definitely a favorite of mine!
7:04
3:52
4:10
6:45
7:30 (did GHD sit ups)
5:34
7:08. Pull ups on machine.
5:12 on ab horse/machine.
5:30 14lbs ball 24 in box.
Then 6/24 wod. Then RPM.
2:57 rows w20# subbed (no pullup bar), bpu
3:05
4:05
4:57, band, bpu
3:48
6:03, 10#, 18" ottoman (I've graduated from my 15" box…woohoo!!)
13:00
Mostly jumping pull ups
3:40
V ups instead of bfsu
7:00
25# thruster
7.15
10.15 bpu, pull up on machine
5.22 70cm push up
Pat: 5:45, 3:08, 4:19 (#12 & 18in)
Maria 8:05 (mixed between regular pull ups-marrow & wide- and chair assisted then husband assisted) regular push ups – elbows in-,
3:08, 4:19 #10 and 18in