Friday, April 24

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

15:59 Rx'd (PR) last time 17:36? The last set of double unders got it for me.



Then Tabata Abs x5 Movements 400+ Reps

Then 2.27 Mile Run 13:12 (5:48 Mile Pace) From Mapmyrun.com

Not bad for a days worth of work.


Update from Nate:
The WOD from the HQ site today was Michael, and I have no problem with running and glute ham device workouts but tomorrow is a rest day so I say lets up the ante! Today was another original dreamed up fresh at CFSZ:

Run 1600m
Max rep KBS@55#
Run 1200m
Max Rep KBS@55#
Run 800m
Max Rep KBS@55#
Run 400m
Max Rep KBS@55#

Total time was 22:43 with a max total of 114 KBS. Not bad work for a gorgeous 80 degree Friday in April!

Update from Shane

Run 1200m
Max 1 pood KBS
Run 800m
Max 1.5 pood KBS
Run 400m
Max 2 pood KBS

Time 17:46
1 pood KBS 56
1.5 pood KBS 28
2 pood KBS 11