warm up
200m run
200m backwards run
2 rounds:
double unders x 15
ghd sit ups x 15
ring dips x 15
ghd back extensions x 15
air squat review
workout
40 calories on rower for time
1min rest
max reps of ring dips (use row time)
1min rest
2pd full kb swings for time (use ring dip reps)
1min rest
max reps of 45# thruster (use kb swing time)
1min rest
2pd full kb swings for time (use thruster reps)
1min rest
max reps of ring dips (use kb swing time)
1min rest
calories on rower for time (use ring dip reps)
example:
it takes billy 3:30 to row 40cals; rest 1min.
in 3:30, billy does max reps of ring dips (he does 55); rest 1min.
it takes billy 4:46 to do 55 kb swings; rest 1min.
in 4:46, billy does max reps of thrusters (he does 85); rest 1min.
it takes billy 4:38 to do 85 kb swings; rest 1min.
in 4:38, billy does max reps of ring dips (he does 49); rest 1min.
billy rows 49 calories in 4:58.
post 1st ring dip total and total thruster reps for score
i.e.
billy. 158bw. rx. 55/85
200m run
200m backwards run
2 rounds:
double unders x 15
ghd sit ups x 15
ring dips x 15
ghd back extensions x 15
air squat review
workout
40 calories on rower for time
1min rest
max reps of ring dips (use row time)
1min rest
2pd full kb swings for time (use ring dip reps)
1min rest
max reps of 45# thruster (use kb swing time)
1min rest
2pd full kb swings for time (use thruster reps)
1min rest
max reps of ring dips (use kb swing time)
1min rest
calories on rower for time (use ring dip reps)
example:
it takes billy 3:30 to row 40cals; rest 1min.
in 3:30, billy does max reps of ring dips (he does 55); rest 1min.
it takes billy 4:46 to do 55 kb swings; rest 1min.
in 4:46, billy does max reps of thrusters (he does 85); rest 1min.
it takes billy 4:38 to do 85 kb swings; rest 1min.
in 4:38, billy does max reps of ring dips (he does 49); rest 1min.
billy rows 49 calories in 4:58.
post 1st ring dip total and total thruster reps for score
i.e.
billy. 158bw. rx. 55/85
9 comments:
Did 100 sdlhp for time. 3:40
rob: 195bw. 62 / 60
That was interesting!
BW 205lbs. 34/21. A little tip, Kill EVERY round!! If you don't it will make every following round much harder!!
turbo. 158bw. rx. 50 / 47
Turbo J hitting the warp zone, acquiring flower power, & tossing fireballs straight up your a$$... Just 8 bits of reality sucka!
Angela 26/15 not good at all. Good thing tomorrow is another day.
M/51/162 mod, after 80th 2pood kbs, switched to a more manageable load of 1.5 pood. Remain injury free. Ended up with a score of 47/51. This was an up hill sprint, go fast and get it over with. Or keep control and pay the price with more reps / time. Once again it is an honor to train with the men & women @ this gym. CFJAX will make or brake you.
AARP
russ. 160bw. rx. 42/35
This one was very tough for me today, less than half way through I was spent. 32/19 mod
caleb 150bw rx 35/34
Steve C. rx. 37/35
Don't really know what to make of this one, felt good all the way through until the final row, and then about ten minutes after that went down. Flu like symptoms are arising, need some rehab.
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