12/9 workout

All,

 

An old favorite... 

 

21,18,15,12,9,6 of the following:

Pull-ups

Sit-ups (Navy Standard)

w/ 100 ft lunge after each round

 

Modify as needed (jumping pull-ups, in/outs, etc.).  basketball court is 94x50 for reference.

 

I'll try and dig through the archives and see if I can find the previous entry on this, but feel free to post to comments if you know where it is or find it first...

 

Good luck to all.

 

Matt

 

December 2, 2011 "GI Jane"

We're back to an old favorite for our first after Thanksgiving workout!

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GI Jane

100 Burpee Pull-ups for time (each burpee includes a push-up and a jump to the pull-up bar)

The bar should be around 1 ft out of your reach.
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Click here if any questions regarding form.

If you hit a wall and need to modify here are some suggestions:

(1) Use a lower bar
(2) Sets of 5 burpees followed by 5 assisted pull-ups until you reach 100 of each.

*(3) Reduce total reps to 75.

Post modifications to comments.

As long as 100 reps are completed the fastest time completing the workout as Rx'd OR using modifications 1 or 2 will be considered the winner.

Good luck!

11/18 Workout - The Seven

A good mix of everything...

 

The Seven is 7 rounds of the following for time:

7 HSPUs (modify as needed)

7 Thrusters (135/95)

7 Knees to Elbows

7 Deadlifts (245/135)

7 Burpees

7 KB Swings (2 pood (~70lbs)/1.5 pood (~55lbs))

7 Pull-ups

 

The warm up can be the first round.

 

Best time wins.  Feel free to modify weights, etc. as necessary.

 

 

Good luck to all!

 

Matt