Regular Session:
Workout 1:
21-15-9
95 lb SDHP
KB Swing
Burpees
-(rest at least 5 min)-
Workout 2:
Run 1 mile hill climb on treadmill for time.
Incline between 6-12%
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Aquatics Session:
Max rounds in 20 min of:
5 Get-Ups (on each side...10 total)
15 Pushups
50m Buoy Swim (down & back)
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Advanced Session:
"Nasty Girls"
3 Rounds for time:
50 Squats
7 Muscle-Ups
135 lb Hang Squat Clean 10 reps
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20 comments:
Here's a similar workout (copy and paste this link):
http://www.youtube.com/watch?v=5go0zxR7rhE
We need a pool on the roof, it can have a cover of a retractable track.
7 rounds on the agua session
7:50 (great workout)
6 rounds in the water
11:30 as Rx'd (53# kettlebell)
Only managed a half mile run at 7.5% incline. Much respect to anyone who finished !!
Workout 1 = 12:18
Workout 2 = 11:48 at 6% incline
I'm sporting the post-workout purple face! What a feeling of accomplishment!
Workout 1: 10:28 with a 95lb barbell and a 55lb kettlebell, Russian style KB swing.
Workout 2: 9:45 at 7% incline.
First time doing "Nasty Girls." Finished in 11:00 exactly...fun times. Hoping for sub 10 next time.
KB
Mitzi 12:00
Rahul 12:25
"Nasty Girl" was very NASTY!!!
12:00 at 95lbs. and red band on the muscle-ups...
Water session was tough...great job everyone!
Paul - 7
Chuck - 5
Josh - 5
David - 4
Kelso - 3
Jamie - 4
Debra - 4
Karen - 4
Kristy K - 5
Michelle - 3
Marks S - 5
Kristy L/D - 6
Heather - 5
Results, specific amd measurable, come from having a clear vision, defining what improvement and adaptation looks like and having a beginning and an end in mind. Results come from knowing what you are achieving today and having
a clear specific strategy for closing the gap between today's reality and your vision for tomorrow.
Now that is a good idea Paul! I like it.
10:08 with 30lb Kettlebell swings.
Way to go ASH! You're smokin @ 6 something! No one can touch you!
7:18, 4:05 at 7.5 for the half mile, the pool wod took a lot out of me today.
I miss you guys!!!!!
13:17 on the 21-15-9 and 13:04 on the run at a 7% grade. That second part was tough.
Someone has been eating too many fortune cookies! Does anybody know who Donkey-Kong is??
KB
Aquatics:
5 Rnds
"Nasty Girls"
16:50
Both were fun workouts. Rest day for me tomorrow.
10:34 65lb barbell, 35lb kettlebell
12:30 at 6% incline
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