For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
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this sucks…..
sub’d supermans for back extensions and 30 towel pull ups for the 3 rope climbs.
as dx’d
17:53
Several adjustments/subs–so here’s what I did for future reference:
walking lunge 25 steps
jumping pull-ups 20
box jumps (on the bench) 20
single unders 80
bench dips 25
sit-ups 20
KB swing (15#) 30
sit-ups 30
hang squat cleans (15# DB’s) 20
supermans 25
DB thrusters (15#) 30
jumping pull-ups 20
walking lunges 25 steps
15:20
as rx’d 18:??
just subbed supermans for back extensions.
I hate rope climbs BTW
can’t remember how many seconds haha. but it was upper. Didn’t quite set up properly for this one.
subbed 30 towel pullups
17:34
walking lunge 25 steps
kipping pull-ups 20
box jumps (on the bench) 20
tuck jumps 20
1/2 BW bar dips 25
knees to elbows laying down 20
KB swing (35#) 30
decline sit-ups 30
hang squat cleans (10# DB’s) 20
back extensions 25
DB thrusters (10#) 30
1/2 BW pull-ups 30 (10 per climb instead of 15)
19:30ish
I did this one on 10/6 in 16:08 but I couldnt do the box jumps b/c of my feet..
and i didnt do the double unders
This is what I did
25 lunges
1/2 BW pull ups with machine at the gym
1/2 BW dips on machine
20 knees to elbows on the floor
30 kb swings 20# DB
30 sit ups
20 hang sq clean 10# DB
25 back extensions
30 DB thrusters 10# sub for wall ball
1/2 BW pull ups 30