2011-09-27

TUESDAY WORKOUT & OPEN GYM OPTION (6-8PM)

STRENGTH/SKILL WORK: 
For Those Of You That Have Kipping Pull Ups
- Weighted Pull Ups - 3RM (5 Sets)
OR
For Those Of You That Don't Have Kipping Pull Ups Yet
- 10 Minute Of Skill Practice (Use Bands, If Needed)

WORKOUT: 
10 Wall Ball Throws (14#/20#)
10 Toes To Bar (Sub: 10 Incline Bench Knee To Chest)
10 Box Jumps (20/24")(Must Stand Fully On Top Of Box, No "Pogoing" On & Off)
* As Many Rounds As Possible In 15 Minutes *

POST PULL UP RESULTS & WORKOUT RESULTS TO COMMENTS 

2 comments:

VanBeek Fitness said...

Weighted Pull Ups:
3RM
- Lisa - 7.5#
- Kevin - 62.5# (2.5# PR)

Workout Results:
Rx'd
- Justin - 13 RDS
- Lucy - 7 1/3 + 6 T2B
- Kevin - 7 1/3 + 2 T2B

Scaled
- Elena - 8 Rds + 6 WB
(Knee Raises, 18" Tire)
- Lisa - 8 1/3 Rds + 6 KR
(Knee Raises)
- Megan - 9 + 1 WB
(Knee Raises)
- Jill - 7 1/3 Rds + 1 KR
(Knee Raises, 10# Ball)
- Carolyn - 7 1/3 Rds
(Knee Raises X6, 18" Tire, 8# Ball)
- Roger - 7 1/3 Rds
(Knee Raises X6, 22" Tire)
- Dani - 8 2/3 Rds
(Knee Raises X6, 12" Box, 10# Ball)
- Lizz - 6 Rds?
(Knee Raise X4, 8" Box, 8# Ball)

Fitness Freak said...

Great workout, Stringent & exhaustive program.