Feb. 14, 2010
5 Bear Complex (.55 BW)
10 Deadlifts (1.2 x BW)
15 Box Jumps
20 Ring Pushups
25 Calories Rowing
50 Snatches 25/L 25/R 44/52
100 Jumping Pullups
50 Double Unders
25 KB Swings 44/52
20 Push Press (.55 BW)
15 BB Snatches (.50 BW)
10 Rage ball with burpee (30)
5 Bear Complex (.5 BW)
1 Round for Time
Medium, Metcon
Corey 20:29
Zach 21:15
Steve 29:13
Derek 32:56
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
Alex and Lance came to play too but I forget what Lance did. Alex did some deadlifts with a fat bar per Dan John's suggestion and pulled a 323 PR...with a fat bar at a BW of about 170...maybe 165 and he's 16. Well done Alex.
Posted by Eugene Allen at 11:29 p.m.
