warm up
handstand skill work
rope climb review
3 rounds of:
hspu x 5
ghd sit ups x 20
ghd back extensions x 20
rope climbs x 3
workout
CFJAX to Dutton Island Park & back
4K-ish run for time
handstand skill work
rope climb review
3 rounds of:
hspu x 5
ghd sit ups x 20
ghd back extensions x 20
rope climbs x 3
workout
CFJAX to Dutton Island Park & back
4K-ish run for time
7 comments:
M/51/163
Took a pass on the run.
30 muscle ups
70 walking lunges
15 muscle ups
70 walking lunges
8 muscle ups
70 walking lunges
turbo. 158bw. rx. 4:23 / 9 rnds. / 18:52
WOD from 03SEPT09:
<5 min. complete:
Double Unders x 100
Air Squats x 75
Abmat Sit-Ups x 50
Pull-Ups x 25
Rest 2:30
5 min. AMRAP:
DL 275# x 2
C2B Pull-Ups x 3
Burpees x 4
Rest 2:30
4k Run (swapped 1 mi. run for today's WOD)
Save your PRAISE... I've heard it ALL before!
Steve C. 190bw. rx 18:21
3k run @25:49
A day to remember....
Did the "FGB work up 2"
for rounds with 10 reps at each exercise.
wall ball 20# and sdlhp 75# for 6 rounds.
2 min break then
box jumps x 10 and push press @75# x 10 for 6 rounds.
after 1 minute break did ring dips for max effort in 1 minute. 26 reps.
"It's not over till it's over."
Or - "It's not over till the *.* lady sings!"
rob,
i like the pics on your site. i meant to leave a comment, but couldn't find a link to do so.
Dear Kyle,
Your Grandma called and wants her 4k running time back.
Love,
Lauren
Post a Comment