Sunday, August 18, 2013

Monday, August 19, 2013 - Workout

Warm-Up:
- Light Jog
- Accumulate 75 Double Unders
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- 50m Burpee Broad Jump

Strength:
- Back Squat

Conditioning:
3 Rounds (each in 3 minutes)-
- 200m Sprint
- 10 Power Cleans (115/75)
- AMRAP of Pull-Ups, KBS (62/40), or Box Jumps (30/24)

Rest 90 seconds between rounds. 

Post detailed results to comments. 
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9 comments:

  1. UnknownAugust 19, 2013 at 8:04 PM

    2:14 burpee steps

    64 total 20" steps, 35# kb, and purple band

    110,130,140,150 backsquat

    ReplyDelete
  2. UnknownAugust 19, 2013 at 10:36 PM

    1:53 burpee broad jumps

    135#, 165#, 170# back squat

    16:38
    1000m row
    5 rounds:
    3 tire flips
    6 db thrusters (35#)
    9 sumo deadlift high pulls (65#)

    ReplyDelete
  3. UnknownAugust 19, 2013 at 10:38 PM

    11:20 burpee Steps 50m
    55 total 18"step ups,25#kettlebell,55#power cleans
    100m run 36 2nd 30 200m 60
    65-75-85-90 backsquats

    ReplyDelete
  4. John L.August 20, 2013 at 8:49 AM

    1:38 burpee broad jumps

    225#, 255#, 275# back squat

    12:23
    1000m row
    5 rounds:
    3 tire flips
    6 db thrusters (45#)
    9 sumo deadlift high pulls (95#)

    ReplyDelete
    Replies
    1. UnknownAugust 20, 2013 at 10:02 AM

      You so kicked our butt on this one. Nice one!

      Delete
    2. John L.August 20, 2013 at 10:07 AM

      Thanks. I had an extra hour of rest between the back squats and the workout...i'm sure that was the difference.

      Delete
    3. UnknownAugust 20, 2013 at 10:14 AM

      Minor detail I'm sure.

      Delete
  5. Gerald IngramAugust 20, 2013 at 3:06 PM

    1000m row
    5rounds
    3 tire flips
    6 d/b thrusters 45#
    9 sumo deadlife pull 95#

    ReplyDelete
  6. Kim FrazierAugust 21, 2013 at 9:39 AM

    3:23 Burpee broadjump

    25 total- 35#KB, 20"box, green band

    ReplyDelete

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