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This is for Kelsee Bone :)

Friday, May 25, 2012

Black sheep workout of the day. May 25

STRENGTH / SKILL
1st. Work up to a strong Turkish getup
2nd. Practice muscle ups

WORKOUT 
"Nate" 
2 Muscle Ups 4 HSPU 8 Heavy KB Swings #50 (1.5 pood)

4 comments:

  1. Hamstring Curls: 3 sets of 15 #15lbs each leg
    Leg Extension: 3 sets of 15 #15lbs each leg
    Body Squats: 3 sets of 15
    Calf Raises both legs: 3 sets of 15
    Single Leg Calf Raises R+L Leg: 3 sets of 15
    Bent Single Leg Calf Raises R+L Leg: 3 sets of 15
    Forward Lunges: 15 both legs
    Backward Lunges: 15 both legs
    Single Leg Chair Calf Drags: 2 sets each leg

    ReplyDelete
  2. Becky
    21 wall balls #14
    21 pull ups
    50 double unders
    15 wall balls
    15 pull ups
    50 double unders
    15 wall balls
    12 pull ups
    50 double unders

    Time: 9:08

    *yay vacation*

    ReplyDelete
  3. WARM-UP

    500 Meter Row
    3 Rounds
    15- Push-ups
    10- Squat Jumps
    4- Tebow Stretch
    2- Bear Crawls


    STRENGTH

    Front Squat
    3-3-3-3-3

    85-95-105-115-135


    WORKOUT

    10 Minute AMRAP

    Sled Push
    #35 plate pushing on the ground

    13 Rounds

    ReplyDelete
  4. Palmer

    'The Gauntlet'
    Complete the following for reps:
    4 min wallballs (20/15) Your 4 minutes begins with you first running 400M. When you complete the run, whatever time remaining of your 4 minutes is what you have to do wallballs. Run it quickly to have as much time remaining for wallballs as possible.
    3 min ground to overhead (135/95)
    2 min HSPU
    1 min Russian KB (70/53)
    Every rep is a point. No break between movements.

    Completed 112 reps

    ReplyDelete