Nov. 8, 2009
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.
Short
Jesse 5:00
Stephanie D. 9:28
Previous times for this workout
5 DL/Box Jump (230)
5 Squat Clean/Thrusters (115)
5 Rage Ball/Tire Jump (30)
5 KB Clean and Jerk (2 × 52)
5 Barbell Snatch (85)
5 Rounds for Time
Medium, Strength
Corey 34:41 265, 135, 30, 61, 105
Brandon 17:58 310, 133, 30, 61, 112
Will 23:09 310, 133, 30, 61, 133
H-Town 27:27
Wendell 32:43
Previous times for this workout
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 × 25)
30 Pullups
40 Push Press (75)
Blast though once for time
Long, Metcon
Jennifer B 24:38 15, 30, 20, 36, 85, 50, 20, 65
Jim B. 34:35 35, 44, 65, 65, 25, 65
AJ 28:20
Paul 38:55
Previous times for this workout
Will brought a gaggle of beasts today; Paul, AJ, H-Town and a less beastly Wendell. Stephanie the MMA gal was there but also Stephanie, Jesse's wife and recent deliverer of Hunter. Will was there too as was Brandon and the Blocks Jennifer and Jim. Packed house. Stephanie did 3 rounds of Babylon 5 before her right knee gave her fits so she finished with 2 rounds of Vest of Tribulation.
Posted by Eugene Allen at 3:55 a.m.