Thursday 12.10.15

For time:
Run 1,000 meters
30 bench dips
30 sumo deadlift high-pulls, 20-30 lbs
30 handstand push-ups (scale as needed)
30 power snatches, 20-30 lbs
30 burpees
30 pull-ups (assist as needed)
30 thrusters, 20-30 lbs

Compare to 12.09.15

Post time to comments.


  1. 5 min run on treadmill (had to get muffins out of oven)
    Straight leg dips
    SDHP was 25 lbs
    Purple band for pull-ups
    45 lb thrusters

  2. 20:28
    straight leg dips
    KB snatch & high pulls (alternated arms)
    40# thrusters

    vs 20:24 (20#)

  3. 17:11
    15# dumbbell snatches
    30# high pulls
    20# thrusters

  4. 3:30 run
    12:05 for the rest. 20 lbs. all. Legs elevated for bench dips. Chair-assisted pull-ups. Girl push-ups instead of handstand. Needed several small breaks. Rough!
    Total 15:35

  5. Ran 40 min. tempo run(4.87)

    Modified workout, subbed jump rope for run. I am in the middle of marathon training and already running lots of miles. I also broke everything into 2 rounds because I was feeling pretty worn out after run.

    400 jump rope total
    35# sumo, snatches, and thrusters
    feet on chair for handstand push-ups
    jumping pull-ups

  6. 18:32
    Treadmill at 7.5
    Straight leg dips
    30# all
    HSPU with knees on bench
    Self assisted pull ups

    20# all
    Chair assisted pull ups


  7. 23:32, slower than last year but I've been sick for over a week so not bad considering.

  8. 23:28
    20 lbs for all
    Jumping pull ups
    Slower than last year. I feel good though!

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