Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
If any of you missed the article I posted on yesterday’s workout, check it out. It’s worth reading.
14 +5 WBS
(hand to floor for all GHD’s)
-good gawd I need a rest day!!! I’m gonna be a bent over old man the rest of the weekend.
GHD benches were packed. I can’t wait for the new equipment and cross fit building!!
“Anne” double unders and sit ups 50 40 30 20 10 —-9:27
11 rounds+23 reps….THANKS JOE FOR KEEPING ME GOING!
AMRAP in 20 min. of:
5 ring dips
10 20# wall ball
15 sit-ups (feet not anchored)
14 rounds + 11 sit-ups
11 rounds +23 reps tracy you kept me going today thanks great workout today.
13 rounds + 4 wallballs
AMRAP 20 minutes: 5 Ring Dips, 10 Wall Ball Shots, 15 Sit-Ups
8 rounds. Also really ready for a rest day Kevin!
I read the artice and promptly forwarded the link to two people. Great blog as well. Awesome post.
In gulf shores today. Gym here has no pull-up bar, a globo-gym contraption of pulleys and weights and massage chairs next to a big at screen tv!
Massage chairs!?!?!? They might as well be serving captain crunch and doughnuts as well.
10 rounds + 10 WBS & 5 KB deads
10 WBS 16#
10 kettlebell deadlifts 20kg
11 or 12 rounds + 10 WBS + 10 GHD sit ups
My ability to count vanishes after reaching the anaerobic threshold and I didn’t start making tic marks til after the 3rd or 4th round.
10 rounds + 8 WBS in Montgomery!
Modified 40# dumb bell (20# each arm) thrusters, decline hooked situp machine, incline back extention machine, amrap 20min.
14 rounds 8 extentions
I’m a newbie so modified workout: 5 “dips” assisted on dip bars (they sorta resembled the actual movement!); 10 8lb wall ball shots; 15 anchored situps AMRAP 20 min. Made it 7 rounds! I hurt… =(
Beach Workout #6
1 mile run
100 ari squats
Headin home! See you in the gym at 6am on Monday.
12 rounds +25, almost kept up with Hudson. He was an excellent pacer.