Wednesday 06.24.15

For time:
25 walking lunges
20 pull-ups (assist as needed)
50 box jumps, 18-inch box
20 double-unders (80 single jump)
25 bench dips
20 knees-to-elbows
30 kettlebell swings, 20 lbs
30 butterfly sit-ups
20 hang squat cleans, 10-15 lb dumbbells
25 back extensions or body surfers
30 wall-ball shots, 10 lb ball
Post time to comments.


  1. 14:36
    Kitchen table used for pull up bar
    Kte on floor
    Thrusters for wall ball

  2. 15:11. Made some substitutions. 20 BPU for PU. 80 SJR. 25# KB. 25# HSC. 25# thruster for wall ball. No 18" box used 7" step. Kte on floor.Everything as rx'd.

  3. 12:05
    Double unders
    Knees to boobs
    25 lb KB
    Standing pull-ups

  4. 20 minutes
    Not sure how you all can be so fast, nice work!
    Band assisted pullups
    Single Jump Rope
    Knees to Elbows on Bars (actually to my elbows)
    15 lb Dumbbells (30 lbs total)
    20 lb kettle bell
    10 lb wall ball

  5. 13:14
    Reverse pull ups
    K2E – toes to bar on floor
    15# KB
    20# cleans
    20# thrusters for wallball

    Tired. But ate a lot of junk this week so owed it to myself to get 'er done.

  6. 20:58
    Had to out of order a bit.
    Chair assist pull ups
    20# swings
    20# cleans

  7. 16:32
    33lb squat cleans
    Step ups
    Jumping pull ups

  8. 14:25
    25# weight w/ lunges
    Unassisted pull ups
    Step ups
    Straight leg dips
    KTE on bar
    35# HSC
    Thrusters for wallball

  9. 15:04, chair assisted pull UPS, k2e on floor, crunches instead of sit UPS (I'm working on knitting my abs back together), 20#thrusters for wall ball shots, 25# kbs, bent leg dips, sjr, 20# sqat cleans

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