Outcast:
3 rounds:
30 deadlifts (@50%-60% of 1RM)
30 box jumps
We are dually celebrating the delivery of the first batch Outcast shirts and Steve's return from New Orleans; welcome home!!!
T & T Workout (6/1):
100 squats-30 box jumps-30 pullups-30 situps-30 pushups-30 wallballs-30 burpees-run 1/2 mile. All exercises to be done in order.
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Three rounds for time of:
ReplyDelete135 pound Hang power cleans, 15 reps
15 Burpees
9:16
Used 115lbs
17 minutes, 48 seconds. I had to make the following modifications due to lack of equipment/space at the rec center or home: jumping squats instead of box jumps, thrusters instead of wall balls. I was able to do 5 of the pullups without jumping, the remaining 25 were jumping. Right now, I can do between 3-5 normal pullups. I couldn't even do one prior to starting these workouts.
ReplyDelete21:23 w/ assisted pull ups and some explaining:
ReplyDeletehad some trouble doing this one efficiently since the stuff i needed was spread in different rooms throughout the gym...pull ups in one room, medicine ball in another, track up two flights of stairs, etc. so running back and forth cost me some time, and i got some bonus stairs, too. i did "box" jumps using the second step on the flight of stairs, and used a 10 lb medicine ball for wall balls (although i didn't have very good wall space, so i tossed the med ball straight up in the air). sorry, that's a rather complicated post for a pretty straight forward workout...!
19:24, used pullup/chinup grip for pullups. for box jump,used first step (didn't bother my foot too bad) for burpies, just stood up, didn't jump...did run, but with some annoyance.
ReplyDelete