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.
Compare to 07.07.14
17:13 as rx'd
Assisted PU
7:25 jump pull ups
3:51
6:02 with 20# medicine ball and 15" box
Total 17:08
3:32 subbed 20 lb kb swings for pull-ups (no bar)
3:26 as rxed
4:15 2 rounds 25 squats, 100 jumpropes
At home waiting for AC repair man. Super hot and humid and had to make to with the little equipment I have at home.
5:52-3 rounds unassisted/7 rounds assisted (all bpu) vs. 6:12 all assisted
4:09- inclined sit ups/arms crossed vs. 3:38 w/ crunches
3:43- step ups/ 12# ball vs 4:44
Fun!
6:55
3 pull-ups (singles) on 1st round, rest were with black skinny band.
3:54
5:08
15 lb ball slamballs and step downs from box jump.
4:48 (3 rounds jump up lower down/regular pu-7 rounds chair assist/mpu)
4:09
6:12 15" step
3:58 jumping pu, bpu
3:26
5:09 20" box, 8# ball
5:20-Bench dips & gpu
3:46- bsu & superman
5:52-Thrusters 20# & Step ups
Total 14:58
3:59. 2 rounds bpu. 7 rounds gpu. Triceps dips for pullups.
4:41
3:28 25# thrusters for wall ball.
6:21 reverse pull ups, all BPU (!!!)
Vs 6:53 chair asst pull ups, all GPU
3:35
Vs 4:13
4:26 25# KB swings for wall ball, 18" box jumps
Vs 3:58 20# thrusters, 14" box jumps
Then ran an 800M. I'm proud of my improvements!!!
17:56 ball assisted pull up, boy push ups, otherwise as rx'd
4:38 reverse pull ups
4:08
5:38 20#
Wow, everyone's times are so impressive.
This was really challenging for me.
7:39
9:58
6:01
Great workout.
6 mile run
5:45 jumping pull-ups
4:42
7:46 12# wall ball, jumps on 18 inch chair
Didn't have the chance to do it yesterday so did it after todays.
4:33 used band for pull up
3:05
4:38 20# thruster in place of wall ball, jump knees to chest for box jump
5:19
3:12
4:02 25# Thrusters, step ups
6:48
4;30
4:42
24:30 including rest and all couplets
5:35, subbed 10# kbs for pull up BC I had no bar. Mostly boy push ups
3:23, subbed crunches for bsu.
4:06, subbed 10# thrusters for wbs, step UPS for jump UPS BC I don't have a safe place to jump.