Saturday 091107
In this workout you will have 4 five minute rounds with a 1 minute break between rounds. Each round consists of a 400 meter run at the start of each round. After you complete the 400 meter run you will have the remaining 5 minutes to complete 1 of the following 4 exercises for max reps in each round. You choose the exercise for each round.
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Rowing (Calories)
Burpees
Pull-ups
Post total reps to responses.
7 a.m. boys- after my modified version of this yesterday I believe anything less than 200 total reps for you guys would be tarnishing the CFJ name and heritage!! Any goals? Let’s have some fun!!
Wall ball shots (Men 20 lb ball, Women 12 lb ball)
Rowing (Calories)
Burpees
149 reps
Wall ball shots (Men 20 lb ball, Women 12 lb ball)
Rowing (Calories)
Burpees
137 reps
total was 194
my order was, not sure of the breakout. folded like a cheap suit on the burpees
wall balls
pullups
rowing
burpees
177
I lived to see another day without stroking out!
Burpees
Pull-ups
Wall Balls
Row
Total 183
Burpees-69
Row-63
Wall Ball-67
Pull-ups-65
Total = 264
Burpees-28
Row-42
Wall Ball-47
Pull-ups-42
Total = 159
Burpees-57
Row-60
Wall Ball-68
Pull-ups-64
Total = 249
Total reps – 150
pull-ups=57
burpees=41
wall ball=35
row=38
total=171
Back Squat – 300 x 5 x 3
Shoulder Press – 135 x 5 x 3
Power Clean – 185 x 5 x 3