Thursday 01/12/12

Skill Work:
Double-unders or L-sits


20 Rep Back Squat
Add 5 pounds if you were successful last time.


For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 DU's
20 Push-ups
40 KB Swings, 1.5 pood/1 pood
20 OH Lunges, 35#/25#


Finale:
Spend 2 minutes on 2 limbs rolling out tight spots.

Rowdy perfecting his Burpees

7 comments:

JT and Becca Zahradnik said...

20 rep back squat
JT: 200
For Time
20 burpees
40 situps
20 pull ups
40 dus
20 push ups
40 kb swings:1.5 pd
20 oh lunges: 35 lbs
JT: 7:12

Lori Newburn said...

20 rep back squat= 95#

For Time
20 burpees
40 situps
20 pull ups(purple+green)
40 dus(80 singles)
20 push ups(30"box)
40 kb swings:(30#db)
20 oh lunges: 15 lbs
18:??

AndyB said...

As info ... believe I will have 4 co-workers coming to tomorrow's (Saturday) workout. Fireup! Andy

Phil said...

Awesome Andy! Way to go!

Tracy said...

20 rep back squat 43#
For time
20 burpees
40 sit ups
20 pull ups green + purple
40 dus or 80 singles
20 push ups 18 inch box
40 kb swings 30 lb DB
20 OH lunges 10 lbs
14:48

Lori G. said...

20 Rep Back Squat
warm 45-5, 65-5
work 80-20


For time:
20 Burpees
40 Sit-ups
20 Pull-ups
40 DU's
20 Push-ups on an 18" box
40 KB Swings, 1 pood
20 OH Lunges, 25#

time: 17:35

Rowdy said...

20 rep back squat - 155#
For Time:
20 burpees
40 situps
20 pull ups
40 dbl unders
20 push ups
40 kb swings - 1 pood
20 oh lunges - 25#
18:02 (i think)

 
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