9/21 workout 'ANGIE' modified

All,

 

Thought I'd put a little twist on 'ANGIE'....

 

For time:

400m run

100 pull-ups

400m run

100 push-ups

400m run

100 sit-ups

400m run

100 squats

 

Those squats are gonna be fun!!! 

 

Good luck to all!

UPDATED 9/12 '300 Workout'

All,

Reposting the workout for this week with some clarification(s), etc.

25 pull-ups
50 deadlifts (135, 95)
50 push-ups
50 box jumps (24", 20")
50 "floor wipers" (a core and shoulders exercise, while lying on the
ground hold 135 pounds (95 for women) above you and with straight legs
together lift legs from one side of the bar to the other touching both
toes to the weights ) Note: Can substitute Toes to Bar
http://www.youtube.com/watch?v=kcNGCG2L0OA
50 kettlebell clean and press from the ground (35, 20)
25 pull-ups

The above mentions a few possible mods, but adjust as necessary.

Good luck!

7 September SHIP Workout

All,

This week's workout is for time.

Start time:

Jump rope for two minutes

9 rounds of:

7 - 3/4 of body weight squat cleans

8 - burpee box jumps (burpee followed by box jump)

Jump rope for two minutes

Stop clock.

Quickest time wins!

Good luck.  The link below contains the appropriate form of a squat clean

http://www.youtube.com/watch?v=KZIyclnH68g