Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
Post subs & time to comments.
Towel pullups are the substitute for rope climbs. Ideally you should alternate one hand high, one hand low on the towel. 15 towel pulls equals 1 rope climb therefore each round will require 45 towel pull-ups.
Advertisement
Please do not skip this one!!! Wow, it was fun.
I did K2E hanging from the dip bar
45# KB swings
Push-ups strict
45 Jumping towel pull-ups for rope climb
Mostly big box jumps then scaled to smaller box
Super-mans subbed for BE
Walking lunges, yeah, they were fun
28:21
I did K2E on the floor
23# KB swings
girl push ups
jumping pull ups
box jumps from smaller box
super mans
walking lunges, THEY ARE TERRIBLE JENNIE!
This one was so hard but well worth it! Jennie, how is that shin?
The shin is swollen and hurting from my ankle up to my knee!
as rx’d
29:16
I had to scale this one for time constraints and getting to church…
3 rounds of:
21 k2e
21 kb swings (45#)
21 push-ups
15 pull-ups
15 back ext.
100 ft walking lunge
22:44
Man, I was wondering why my time was so good – I should have used the taller box and the 35# kettlebell.
21 K2E on the floor
21 25# KB swings (grabbed the 18 pounder on the last round)
21 girlie Push-ups
45 jumping rope pullups
21 13 inch Box jump
21 Supermans
Walking lunge, 150 ft
25:20
K2E hanging from the dip bar
45# KB swings
Push-ups strict
45 Jumping towel pull-ups
18″ box jumps (to avoid banging shins)
Super-mans subbed for BE
Walking lunges
26:56