2014-08-25

MONDAY WORKOUT

Lets test something we haven't tested for a while.

Power:
15 Minutes to find your Max Height Box Jump
In order for it to count, you must land with both feet on top of the box, and be able to stand up, showing control.


Then...


For Time:
500m Row
21 Kettlebell Swings (53/35)
21 Wall Ball Shots (20/14)
500m Row
15 Kettlebell Swings (53/35)
15 Wall Ball Shots (20/14)
500m Row
9 Kettlebell Swings (53/35)
9 Wall Ball Shots (20/14)

**12 Minute Cut-off**

*If you are able to go heavier on the KB Swings, scale up to a 70#/53# KB. If you need to scale down, scale the weight first, instead of the reps (44/26, or even 35/26). The Wall Ball Shots should feel good, considering the last time we did them, most of you scaled UP. If you can, you may scale up again today, BUT... the reps will not change just because the weight did. :-)

13 comments:

Jordan said...

44.5"
11:44 (70# KB, 30# WB)

Lisa Dempsey said...

30" box (4" PR)
11:57 35#/14#

Thanks for your encouragement, Lindsey H. :-) Welcome back, James!

Kevin said...

50" (2" pr)
11:47 rx

Emilie Goldsberry said...

41" (4" PR)
2 rds + 6 wb (GRR!!!!)

John Dunn said...

47.5"
12:00 Rx
Great job by the 5:30 guys who scaled up and finished under 11:30.

Casey said...

40"
11:40 (43#kb/ 14#wb)

pirish said...

47"
3 Wall balls remaining. (53#, 20#)

Leah said...

2 rounds + 9 kb swings (35#/14#)
Didn't get to the last 9 wall balls!

vice said...

RX'd Had the last 9 wall walls to finish!
28" box jump with Carly Height!

Brianne Kemp said...

28"
2 rounds + 255m row (44#/14#)

Darren said...

44.5" box jump (no step up)
15's + 400m row rx

Crystal Stidham said...

31.5" box jump
2rds + 4swings (20# ball, 53#kb)

Chris Daniels said...

40.5"