Thursday 06.16.16
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
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
18:10
Skinny black band for pull-ups
80 SJR
legs straight on dips and up to reverse plank
35# kb
60 lb hang squat clean
15# slamballs
18:40
Compared to 15:35 ☹️ But I worked hard and I'm dripping sweat!!
14:13
25# plate w/ lunges
10 unassisted/10 jump pu
Step ups
Single Jr.
Straight legs on weight bench
20# KB
Inclined sit ups w/ 2- 8# db
45# HSC
15 WB / 15 ball slams – 12#
18:52
Green band – strict
35# KBS
35# HSC
Sub WBS w/ 35# Thrusters
15:56
25 walking lunges
20 horizontal ring rows
50 box jumps
20 DU
25 dips
20 K2E
30 KBS 35#
30 abmat
20 HS clean 35#bb
25 super
30 thrusters 35#bb
15:00
Self assited pull ups (10 heels on box out front, 10 heels on floor)
Jump and tucks for DU
Straight leg dips with heels on box 9" below hands
'Toes to bar' on floor
25# KB
30# cleans
30# thrusters for WB
Vs 13:14
Reverse pull ups
80 SJR for DU
15# KB
20# for cleans and thrusters
25:40! Wow! What a workout! Assisted pull ups, single jumps, 15lb for kb swings, 10lb total for db cleans…everything else rx. Loved it!
18:16.
12:13
Hop pull-ups
Single jump rope
10 lb. kb swings
20 lb. hang squat clean
Body surfers
Basketball wall-ball