2011-01-23

SUNDAY WORKOUT

SKILL WORK:
Your Pick
(Something that you dread doing anytime you hear it come up in a workout or a lift that you haven't quite mastered yet)
** 15 MINS **

WORKOUT:
12 Jumping Muscle Ups (Bar Set at Chest to Eye Height)
30 Wall Ball (14/20#)
24 Push Ups (Hand Release at The Bottom)(No Knee Push Ups)
15 Hang Power Cleans (50-60% 1RM)
3 ROUNDS
** 20 MINUTE CUTOFF **

MAKE YOURSELF BETTER TODAY!!

3 comments:

VanBeek Fitness said...

WORKOUT RESULTS:

1. Carrie - 18:06
(13# WB, 75# Clean)
2. Roger - 18:20
(20# WB, 89# Clean, First time through a high volume push up workout with no bands!!)
3. Barb - 2 ROUNDS + 3/4 (Just missed finishing)
(11# WB, Purple+Red Assisted Push Ups, 70# Clean)
4. Carolyn - 17:57
(Air Squats, Inverted Row, and 45# Clean)

Cant wait til we get everyone in here again!!

VanBeek Fitness said...

Dave Rogers... 2 1/4 + 20 Wall Ball
- 20# Ball and 81# Clean

VanBeek Fitness said...

Gave the normal version of this workout a try tonight...

6 Ring Muscle Ups
30 Wall Ball (20#)
12 Handstand Push Ups (Kipping)
15 Power Cleans (134#)
3 ROUNDS - 14:50