Sunday 10/04/09

For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 24"/18"
20 Double-unders
25 Ring Dips
20 KTE
30 KB Swings, 2 pd/1.5 pd
30 Sit-ups
20 DB Hang Cleans, 35#/25#
25 Back Extensions
30 Wall Balls, 20#/15#
3 Rope climb ascents

1 rope climb = 15 towel pull-ups
(unless we find a rope between now and tomorrow!)

Bring a towel.
Posted by Phil

4 comments:

Kiley said...

As prescribed EXCEPT used:
- Knee dips for ring dips
- 1 pood KB swings
- Jumping towel pull-ups
25:23

October 4, 2009 at 4:06 PM
Phil said...

12:50 p.m.

CFE WOD #1 (outside at CHS)
6 x 3 Minutes, Alternate Rest
6 x 3 minute intervals
Run for maximal distance on each 3 minute round. Rest 3:00 after rounds 1, 3, and 5, and rest 1 minute after rounds 2 and 4.

2:00 p.m.
The chipper WOD posted today (25 lunges, etc.)
26:26

Sheesh - we really need a rope - 45 towel pull-ups takes way longer than 3 15 ft. rope climbs (and I tore my towel). I found a couple suppliers here in Omaha. I might check them out within a week or two.

October 4, 2009 at 5:16 PM
chris said...

"A little bit of everything workout."

35:30

I gassed in the middle of it and struggled to get finished.

Maybe the Zone will fix that.
Mmmmmmmmm.....hummus.

October 5, 2009 at 6:30 AM
Kiley said...

Chris - I'm SURE The Zone will help that. =) Or maybe just eating in general might have helped. ;)

October 5, 2009 at 8:53 AM

Post a Comment

Subscribe to: Post Comments (Atom)