Thursday 02.16.17

For time:
50 walking lunge steps
25 pull-ups
50 box jumps, 18-in. box
25 double-unders (100 singles)
50 back extensions or body surfers
25 bench dips
50 knees-to-elbows
25 wall-ball, 10-lb. ball
50 butterfly sit-ups
Post time to comments.


  1. 23:55
    Gpu instead of pull-ups.
    Did 15 butterfly sit-ups – was assisting way to much so did crunches. And single jump ropes.

  2. 16:32
    Purple band on pull ups
    Step ups 18"
    25 tuck jumps
    Straight leg dips
    KTE on bar
    12# wall ball
    Inclined sit ups w/ 16#

  3. 18:38
    Red + purple bands for pull ups (15 from standing/10 with a hop)
    25 jump and tucks for DU
    Straight leg dips (so sore from yesterday!!)
    K2E on floor
    25# thrusters for WB
    BFSU arms crossed
    Rest as rx'd

  4. 17:12
    Reverse pull ups
    Step ups
    DU (one at a time)
    KTE on floor
    20# wall ball

  5. 22:49
    20# walking lunges
    13" box
    Jump ups (not even pull downs)
    K2e on floor

  6. Really short on time so halfed each rep doing 25 for 50 and 13 for 25

    Sub GPU for Pull Up
    Step ups
    KTE on floor
    Single jump ropes

    11 min

  7. 16:37

    Burgess instead of DU… no jump rope

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