For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters
♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box
Post time to responses and/or register to support.
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm thrusters
♀ 35 lb. DBs, 20-in. box
♂ 50 lb. DBs, 24-in. box
Post time to responses and/or register to support.
20 burps / 200m run
19 burps / 200m run
18 burps / 200m run
…
…
3 burps / 200m run
2 burps / 200m run
1 burp / 200m run
…was a slow death!!!! 42:21
Have a great day CFJ fam!!
SYLB WOD Rx
7:37
Tabata abs
These workouts on Sundays have been fun. Then on Wednesday I realize I’ve done 6 workout days in a row. How have we been doing more workouts at home than when we are at the gym.
Miss everyone and hope to be back soon! We need the community!
All unbroken
Katie Butterfield, if you do this one you better NOT set that DB down on the thrusters. I did 5 reps and switched arms the entire way!
Death by pull-ups and pushups…. up to 12 ( pr)
Wod 25 cal bike
10 CNJ 115#
7:52
Sam Stone
Same on pull-ups and pushups
–
Squat a ton and run ( JR version)
4 rounds
6 b squats 95#
400 m fun
Wod with Georgie
5k row switch off every 500 meters, 19:13
10k bike switch off every 1000 meters: 15:30
total time 34:43
Did the WOD rx
For time:
50 dumbbell deadlifts (50#)
50 AbMat sit-ups
50 box step-ups (24”)
50 single-arm thrusters
– 10:54
*
After above did one more- a modification of the Hero WOD yesterday:
5RFT:
400 m row
10 burpees box jumps (24”)
10 SDHP (95#)
10 thrusters
– finished @ 27:09 (-4 min rest—> 23:09)
1st rd- 4:28
2nd rd- 4:37
3rd rd- 4:39
4th rd- 4:28
5th rd- 4:35
WOD: “Wood w/ Mods”
5 RFT
475m Run for 3, bike trainer for last 2 (1:50 each)
-started to feel my calf on run
10 burpees step ups (28” step ladder)
10 SDLHP (50# DB’s)
10 Thrusters (50# DB’s)
Rest 1 minute
1)4:33, 2)5:14, 3)5:44, 4)5:35, 5)4:57
Total 30:08 – 4:00 = 26:08
More Sunday fun because of a good cause.
Oklahoma Standard
4 Rounds
19 Burpees
19 Goblet Squats w/35# KB
95 DUs
FINISHER: 168 push-ups
Total Time: 32:48
Finished 4 rounds at 18:35 and half the pushups at 25:53
Now it’s time to grill for some dinner!
21-15-9
DL@245
HSPU
13:15