4 Rounds of:
30 Secs on/30 Secs off of:
Max Reps of Ab Mat Sit Ups (feet secured)
Max Reps of Wall Balls (20# ball to 10')
Max Reps of KB Swings (53#)
Max Reps of Box Jumps (24")
Clock is continuous. You should finish the last round at 16 minutes.
Scale as necessary, most reps wins.
Good luck!
Great full body workout. Different tempo than normal, but felt good. Had CDR V and CDR H to help pull me through with 314 total reps.
ReplyDeleteHad to sub 15.4# med ball and 55# DB for the KB swings.
Looking forward to more scores. Hoping to get in one last Friday workout here in DJ before I leave this week so need a quick post...
Happy Sunday. Blessed to complete the workout with Matt and Chris. Completed 239 reps with the same modifications as Matt. We followed this workout with a 5.5 mile run. Oh Rah!
ReplyDeleteI liked the 30/30 tempo, just enough time to write down my reps between rounds.
ReplyDelete305 for me, with Paul pushing me the whole way. Followed up with some slow paced bench - we didn't have enough gas for a 5 mile run.
Enjoyed the workout. 354 as RXd.
ReplyDelete302 for me. I couldn't keep up with Seth and the box jumps.
ReplyDeleteWe also did 3 sets of 10 weighted dips (10#, 15#, 20#) after the bench sets.
Hey, yeah of little faith. Aaron and I represented for the DC crew today. The heaviest medicine ball was 5kg unfortuneatly but everything else completed as prescribed.
ReplyDeleteAtiim: 317
Aaron: 364
DC Crew is back in the mix.