If the AM or PM group cant get to this workout due to me being out on the range, I will put a substitutute workout below it. If you guys can get to the gym, and bang this one out, then so much the better.
"Make a man out of you" by Chris Stowe
10 Bodyblasters (Burpee pullup, once done with the pullup, stay on the bar and complete a knees to elbows, thats one) Knees to elbows is just that, touch your elbows to your knees....
15 65# Thrusters
20 KB swings (sub a 50# DB if no KB available)
25 ring pushups. (no rings, then use dumbbells, and do your pushup past the bells)
30 wall ball (no wall balls, do 50 air squats)
3 rounds for time. Post time and substitutes to comments.
If you would rather due a bodyweight WOD due to equipment, then do the following:
400m walking lunge. Period. Thats it. For time. All lunges need to be as wide as you can do them, and not use your hands to push off your legs. 400m in the Battalion area is from the DES door, out to the pavillion by the end of the parking lot, and then back. Try for a time under 25 minutes.... This sneaky little WOD may seem simple, but its the simple that gets you in these workouts. Trust me. Hope you all had a good, restful weekend. You are going to need it for this week, we are going to be stepping it up a little this week, if everything works out. As always, no matter what you did today, post what you did, and your times to comments.
Subscribe to:
Post Comments (Atom)
5 comments:
This workout is the devil! I completed it in 35:23. i think i may have started off a little to hard out of the gate because round 2 and three i was running on fumes, need to work on my form a little bit i noticed it kinda goes down hill when i get tired i substituted dumb bells for kettlebells i think the kettle bells feel like they work my core a little more though. i hated it while i was doing it but now that im done i feel great cant wait till tomorrows workout!
I did workout #1 after we got back from the range. Did 95# Thrusters vice 65#, and did the 53# KB for the swings, and did full range ring pushups. Got three rounds knocked out in 26:57. Put me right in the dirt, no joke. Have got to stop making up workouts like that.... =) You guys really need to make sure you give that one a go.
Breakfast: 1 cup cooked oatmeal, banana, water
Lunch: 4 oz lunchmeat sandwich, yogurt, granola bar, water
Dinner : TBD.
Rest: Full 7 hours last night. Felt good and rested after the weekend. Weight 195 lbs. Goal: 180 with same muscle mass.
Hey again. I did this workout with ben, we both did it after we got off the range. i have to say when he first had the paper with the workout on it i said to myself "wow a nice easy workout today" i'm deffinately eating my words now that workout was brutal. i agree doing KB swings with dumb bells didnt feel all that right and it was hard to keep good form. I finished in 40:18. great work out thanks!
Went on a three mile run at 11, was hitting this workout up at 1400. Luckily only my lungs were hurting me on the run, saved my muscles to get thrashed on this workout! Completed this in 27:37. I was rolling pretty smooth until the third round, my body was pretty shot by then. Overall, great workout! For the next few weeks I'll be running in the afternoon then Crossfit a few hours later.
Breakfast: Bagel, banana, and apple juice.
Lunch: Chicken breast, french fries, and a bowl full of fresh veggies, and two glasses of powerade.
Dinner, Chicken breast, wild rice, baked mushroom caps, glass of milk.
Great Workout, legs were spent from a PFT run at 1100. I completed the workout in 25:54. Thanks for the facilities support, would have been tough doing the workout without all the proper equipment.
Food intake:
Breakfast: Cup of Coffee, Banana
Lunch: Grilled chicken breast, french fries, bowl of salad, glass of powerade
Dinner: Grilled chicken breast, zuccinni and squash, glass of water.
Evening snack: Bowl of flax seed cereal.
Current weight: 147 lbs.
Feeling good!!!!
Post a Comment