Wednesday 12/31/08

Location: CHS
Time: 7:00 a.m.

"Filthy 50"
For time:
50 Box jump, 24" box
50 Jumping pull-ups
50 KB swings, 1 pood (guys and girls)
Walking Lunge, 50 steps
50 KTE
50 Push press, 45#
50 Back extensions
50 DB Thrusters, 20#/15#
50 Burpees (with overhead clap)
50 Double-unders

Compare to 10/27/08.

Due to a healing ankle, Andrea will be doing the following:
"Feculent 50"
For time:
50 Jumping pull-ups
50 Push-ups
50 KB swings, 1 pood (guys and girls)
50 Ball slams
50 KTE
50 Push press, 45#
50 Back extensions
50 Wall ball (as low as ankle will allow)
50 Jumping Pull-ups
50 Sit-ups

Due to a healing arm, Kiley will be doing the following:
"Unclean 50"
50 Box Jump, 30"/24"
50 GHD Sit-ups
50 Back extensions
50 Lines, short way (i.e., 25 down-backs the width of the gym)
50 Squats
50 Sit-ups
Walking Lunge, 50 steps
50 Box Jump, 30"/24"


Location: Rice Lake, WI
"Cindy"
20 min AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Subs for Pull-ups:
1. Jumping pull-ups (find a bench or chair to use for this)
2. Rows using resistance bands
3. KB swings (find something with some heft to it and swing it)
4. Sit-ups

Subs for Push-ups:
1. Knee push-ups (always chest-to-floor; nose-to-floor does not cut it)
2. Wall push-ups

Squats:
Set up some sort of standard (such as touching a chair or upside down laundry basket with your butt) and stick with it. Mom - work toward hitting that parallel squat; Dad - find a depth you can consistently reach without knee pain.