Dec. 29, 2009
Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups
Row (Calories)
Barbell Push Press (95)
Box Jump/Ring Pushups
DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jump/Ring Pushups
Wall Ball (20)
Pullups
Box Jump/Ring Pushups
Deadlift (190)
Kettlebell Clean and Jerk (2 × 44)
Box Jump/Ring Pushups
Rounds of 10-8-6 for Time
Long, Metcon, Strength
Jesse 36:16
Emily 2 39:46 60, 18, 45, 30, 45, 4, 85, 32
Brandon 39:54, 165, 61, 143, 55, 143, 285, 52
Colin 42:28 140, 52, 120, 44, 120, 240, 44
Jamie 44:20 95, 18, 55, 40, 55, 155, 18
Previous times for this workout
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
Previous times for this workout
When you take Heavily Armed and Artificial Limp and they get busy together, they create an Unholy Alliance. Very difficult workout with ring pushups AND box jumps in between each pair of exercises. Graham showed up again today and a young Hawaiian gal named Keneau. She and Graham did Baseline and then some movement practice while I taught them the Jedi ways.
Posted by Eugene Allen at 6:45 p.m.
