September 27, 2013
1) Speed Test (DO THIS FIRST TODAY):
Every 2 minutes complete as many reps as possible in 15 seconds:
wall balls (20/14lbs)(10′)
pull ups
kettlebell swings (24/16kg)
toes to bar
thrusters (95/65lb)
Complete the reps as fast as possible and post your reps for each. This is not that difficult but I’m testing how fast you are. We will start working speed-strength in the coming weeks.
2) Squat – Bring Sally Up Bring Sally Down**
3) 3 rounds not for time:
20 ring dips
3 legless rope climbs
4) 3 rounds:
Run 200m, 400m, 600m
Rest after each run the amount of time it takes to complete the previous run.
(Complete the run session before the squats or at least 3 hours after the squats)
8 wall balls
7 pull ups
9 kbs
6 toes to bar
8 thrusters
Couldn’t keep Sally on my shoulders to finish the song 🙂
Dropped it with about 20 sec left
Did my first rope climb!
Only did one round of the runs. We’ll blame the cramp.
The rope climb wasn’t leg less
9 wall balls
15 pull ups took 30 sec
11 kb swings
15 ttb took 28 sec
9 thrusters
Only did one round of runs – did this yesterday and didn’t realize it was 3 rounds
Sally squats sucked – lower back hurt really bad
WB-9
PU-14
KB-12
TTB-13
THR-10
Run int: Got ugly quick for me. Fast Kat, The Bull, and Master William ran like horses! Think I need to start working with the “Geaux” Endurance because I have “No” endurance!
Missed 2 reps with Sally.
Rope climbs and ring dips-always a struggle!
Good to have “Nate Dawg” in the house this am!
Speed Test:
Wall Balls – 9
Pull-ups – 13
KB Swings – 10
TTB – 11
Thrusters – 8
Runs – :40, 1:30, 2:40, :45, 1:42, 2:43, :47, 1:42, 2:39
Sally – #notmyideaoffun