We need a longer, "gas tank" day so here we go...
Learn to suffer & persevere no matter how much you want to quit...
WORKOUT:
500m Row
50 HAND RELEASE Burpees (Just like it sounds... Pick your hands up at the bottom of the Burpee)
30 Box Jumps (30"/24")
800m Shuttle Run (100m & Back x8)
30 STRICT Chin Ups (NO KIP & Must be CLOSE GRIP, UNDERHANDED)
50 Split Squat Jumps (These are TOTAL jumps, not each leg)(Knee must KISS the floor to count the rep)
300 Singles, 150 DUs OR 30 TRIPLE Unders (If you can :))
Yep, random arrangement of things and options, but let's see who can keep up their intensity under fatigue in a pure cardio type WOD...
SCALE BOX HEIGHT & USE BANDS FOR STRICT CHIN UPS, AS NEEDED...
20 minute cutoff for this one... We will run heats of 5 staggered by 5-6 minutes between heats...
LET'S GET SOME HUGE SUNDAY CLASSES!!
POST TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
13 comments:
19:17 (SU's)
98 singles
2 skinny purple bands
19:53
Red+purple band for chin ups
Du's
dnf 75 du's left rx'd
18:40 rx
19:29
Scaled:
500m row
30 hand release burpees
15 box jumps, 20" box
800m suck run
15 strict chin ups, red band
30 split squat jumps
300 singles
Running is gross. Definitely gross.
DNF....had 100 DUs left. Rxd
Dave 19:00 scaled reps 40/20 su
30/15 scale
24 in step ups
Green purple band
DNF @ 43 DUs
Time 19:30
scaled 30/15
Roger
DNF
2 split jumps
19:59 -- 1 sec left!
Used purple band for 8 chin-ups then switched to a red.
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