Workout:
Max rounds in 20 min of the following:
Bodyweight Bench Press 10 reps
30' Rope Climb
Post number of Bench Press reps each set and total number of rope climbs.
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Crazy Ab-Circuit
3 rounds of the following:
15 KTE
10 Situps
5 Inverted Burpees (no hands on situp)
1 Turkish Get-up (one rep on each arm with as much weight on bar as you can manage)
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Advanced Class:
5k and Ab-Circuit...with possibly more fun as well.
5 comments:
So you think doing a "double under is cool"??? You ain't seen nothin yet LOL
check out these chics!!
http://soonereyo.blip.tv/#1826380
copy and paste the link - make sure you have your sound up.
Kyle - I promise it's clean ;)
5 rounds using 125lb for the press. First 3 rope climbs were to the top, last two were 3/4 of the way and 1/2 way. Don't recall what KB weight I used for the get ups. Wasn't too heavy.
5k row @ 28:16
Large Class today we did Floor Press instead. 5 rounds with Bodyweight + 45 pond bar:
215lbs First two rounds of Floor Press. One full rope climb One modified rope climb.
185lbs Last three of rounds of Floor Press. All modified rope climb.
...Not a fan of the rope. Still need to some work on it.
5k run with a 45lb weighted vest 26:04 will do better next time.
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