Saturday, September 22, 2012

Sunday- September 23, 2012



warm up
100m run
:45 rest
6x
*stretch, squat, inch worm, push up, lunge between rounds
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT


Strongman
Zercher Deadlift
5 sets to find top weight





Endurance
400m run
1:30 rest
4x

Row
550m row
1:30 rest
3x

Airdyne
30 second sprint
1 minute rest
8x
*for max calories

Swim
100m swim
3 minutes rest
6x

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WOD

70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

POST TIME AND EXTRA CREDIT TO COMMENTS

4 comments:

  1. 35 OH squats
    5 wall-walks
    7RFT = 24:23

    The funny version is at:

    www.imsorrygodsaythatagain.wordpress.com

    I got a little carried away writing...

    ReplyDelete
  2. Terry- 32:00 (44#, pu's). Nice in the rain.....still wanted to barf.....lol.

    ReplyDelete
  3. Peanut- 22:17 (HSPU with 2 ab mats under my head...getting there...)

    ReplyDelete
  4. carmi - 22:15 (50 lb. dumbbell)

    ReplyDelete