WORKOUT:
50 Box Jumps (20/24")
50 Jumping Pull Ups (Bar Should Be 2-3 Inches Below Wrist With Knees, Hips and Arms Extended)
50 DB Swings (35/55#)
Walking Lunges, 50 Steps (Knee Must Touch Floor)
50 Toes To Bar/Knees To Elbows/GH Sit Ups OR 100 AbMat Sit Ups (Pick What's Hard For You)
50 Push Press (35/45#)
50 RDL's (45#)
50 Wall Balls (15/20#) - Yes, You Must FULL Squat On This One
50 Burpees
50 Double Unders OR 150 Single Unders
You Have 30 Minutes To Complete This Workout OR Get Close To It
* If You Can Not Get Close To Finishing Within The 30 Minute Time Frame Then You Have The Option Of Scaling The Reps To Either 35 Each OR 20 Each Depending On Your Abilities... Try To Stay With The Rx'd Movements, Weights and Heights
** This Is A CHIPPER... All Reps At Exercise 1 Must Be Completed Before Moving On To Exercise Two & So On Down The List Until You Finish... Be Smart & Have A Plan Of Attack, But Also Be Ready To Adjust That Plan Up OR Down As You Move Through The Workout
"Forging Elite Fitness In Midtown Omaha"
3 comments:
Workout Results:
1. Joe - Single Unders - 29:40
2. Megan - Singles - 88 Singles
3. Carrie - Singles - 12 Singles
4. Lisa - Singles - 40 Burpees
5. Luke - Singles/50# - 10 Singles
6. Roger - Singles/50# - 10 Burpees
7. Barb - Singles/18" Box - 18 WB
8. Carolyn - Singles/30#/25# WB-8#
- 48 Wall Ball
9. Jenni - Scaled To 35's To Go Heavier - Singles - 25:25 - Rx'd
10. Michaela - 35's - Singles & 18" Box - 29:40
GREAT NIGHT OF WORKOUTS!!! THAT WAS A BLAST!
FUN or BLAST would not be the words I use to describe this WOD; Justin is crazy when it comes to this stuff. This workout is what CF is all about. A group of people pushing each other harder to finish a bad ass WOD. Everyone’s energy it what allowed us to get as far as we did. You do not get that work out at the health club or by yourself. CF Group mentality is the answer.
Roger
Eldon and Kevin you guys need to get in here. this WOD had your names all over it :)
Roger
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