Following Cdr Vinci's lead, I've included a short warm-up with this week's workout.
Warm-up (not timed): 5 pull-ups, 10 push-ups, 400 meter jog.
Done at your own pace.
Workout:
21-15-9
Thrusters (.5xBW up to 95 lbs)
Box Jumps (24")
pull-ups
toes-to-bar
then...
100 single jump ropes.
Fastest time wins!
If you don't have a platform for box jumps feel free to substitute a flat bench, or something similar.
Here's a thrusters demo http://www.youtube.com/watch?v=4OhqIGYqELk
Good luck!
-Seth
17:07... The Toes-to-bar really slowed me down. That and doing this after my Ultimate Frisbee "warm-up". Good workout, Seth.
ReplyDeleteHave a great weekend, everyone!
This was a killer. My abs were still sore from the last workout that I did three days ago. 32:17 for me. Right behind of you Leverette!
ReplyDeleteFought off some nausea after this one. Rougher than I expected.
ReplyDelete16:15 for me.
Atiim, I couldn't sit up for 3 days after last weeks workout. I don't think I could've finished this one up with only 3 days of recovery on my abs.
17:43 for me. My abs were still hurting from last week. Seth you are in another league right now. Great job!
ReplyDeleteHey guys, Seth bigger, but much slower (your crazy Seth!), little brother here. Joined the crew today. I threw in four 400's going between my pull-up bar and our gym. 45:54 with wall assisted pull-ups at the end and much nausea was suffered afterwards.
ReplyDeleteGreat workout Seth! 17:55 for me on this one.
ReplyDeleteHave a great weekend! Best regards from Germany!
Hey everyone sorry for the late post...toes to bar is no joke...29:54 for me, any workout is a good workout as long as I am still beating atiim....I will get Vinci one day!
ReplyDeleteFriday turned out to be Tuesday for me this week. Good to have a little break between the ab madness 25:02. Good job to all, looking forward to the next round of pain.
ReplyDelete