warm up
800m run
1-5-1 pyramid of:
pull ups
push ups
sit ups
squats
workout
amrap of:
3 burpees/6 pull ups/9 squats
5mins of work/4mins rest
4mins of work/3mins rest
3mins of work/2mins rest
2mins of work/1min rest
1min of work
post rounds from each period & total rounds
concluded the workout with an obstacle course:
traverse assault/caving ladder x1
40' sled pull @ 90# x1
hurdle various sized boxes x8 (3 jumps per if unable to hurdle)
12' rope climb x3 (6 pull to stand if unable)
tire sledgehammers x30
40' overhead plate carry @ 45# x2
800m run
1-5-1 pyramid of:
pull ups
push ups
sit ups
squats
workout
amrap of:
3 burpees/6 pull ups/9 squats
5mins of work/4mins rest
4mins of work/3mins rest
3mins of work/2mins rest
2mins of work/1min rest
1min of work
post rounds from each period & total rounds
concluded the workout with an obstacle course:
traverse assault/caving ladder x1
40' sled pull @ 90# x1
hurdle various sized boxes x8 (3 jumps per if unable to hurdle)
12' rope climb x3 (6 pull to stand if unable)
tire sledgehammers x30
40' overhead plate carry @ 45# x2
5 comments:
cav
6/5/4/3/1 = 19
caleb w/ weighted vest
8/6/5/3/2 = 24
rowdy
7/7/5/3/2 = 24
andy
9/7/4/3/2 = 25
daniel
8/5/3/3/1 = 20
jessie
5/4/3/2/1 = 15
liz
6/4/4/2/1 = 17
blake w/ weighted vest
8/6/4/3/2 = 23
mo w/ weighted vest
7/5/4/3/2 = 21
beegees
6/5/4/3/2 = 20
Looks fun!
8/5/4/3/2=22...thanks guys.
Just curious what a 1-5-1 pyramid is?
brooks-
pyramid is working up to a set number then back down to the number you started from:
1 pull up/1 push up/1 sit up/1 squat
2 " "/2 " "/2 " "/2 " "
3 " "/3 " "/3 " "/3 " "
all the way up to 5 and then back down to 1.
darrell-
awesome numbers. keep pluggin' away!
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