July 16, 2009
25 Pullups
50 Tire Jumps (or box jumps)
50 Ring Pushups
50 Situps
50 KB Snatches 25/25 (44)
50 Ball Slams (30)
25 Pullups
Blaze through once for time
Medium, Metcon
Brenda 18:04
Emily 1 19:34
Lance 15:25
Previous times for this workout
25 Wall Ball (20 lb ball)
20 Pullups
15 Push Press (85)
10 Flip and Dip
5 Road Rage
25 Row (Calories)
20 DB Thrusters (35)
15 Clean and Jerk (105)
10 Ring Dips
5 Pushup/Pullup/Rollup
25 Ball Slams
20 KB Snatches (44)
15 DL-Box Jumps (190)
10 Double KB C&J (44)
5 Snatch-back squat-thruster-front squat (75)
25 Cleans (115)
20 Hammer Hits
15 GHD Situps
10 Pullups
5 HSPU
25 Swings (52)
20 Ring Pushups
15 Barbell Snatches (75)
10 Ring Dips
5 Colleen and Jerk with Burpee (35)
Epic, Metcon
Previous times for this workout
Nothing for me please. I got up at 0200 to go do a SWAT thing and that did not make me fresh for the rest of the day. Brenda got in a 2000 yard swim and then did the 300 later in the mornng with Emily 1. I did squat. Actually I didn't even do that. BJ and Rachel took a shot at Jacob's Ladder Mod 1 and worked up quite a sweat. That's a long, tough workout.
Posted by Eugene Allen at 7:54 p.m.
