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This is for Kelsee Bone :)

Tuesday, July 17, 2012

Black Sheep Workout of the Day July 17

WOD

In 60 seconds complete 20 Burpees
rest 2min
in 60 seconds complete 40 Box Jumps 14″ box
rest 2min
In 60 seconds complete 35 Wall Balls
rest 2min
In 60sec complete 40 Jumping Pullups
rest 2min
Perform Average 14 situps anchored tabata style x8
rest 2min
Perform 50 KTE in 3 minutes

6 comments:

  1. Made all of them in time, as prescribed, except a round of tabata situps and the knees to elbows.

    :)

    ReplyDelete
  2. Modified WOD from 07/16/2012

    AMRAP in 20 min

    5 burpees (instead of pull ups - no bar)
    10 push up
    15 air squat

    =13 rounds + 9th air squat

    +3.5 miles in 30 min

    ReplyDelete
  3. Amrap 20 minutes

    5 burpees
    10 pushups
    15 squats

    14 rounds and 9 pushups

    ReplyDelete
  4. Rehab:

    Straight Leg Raises: 3 Ways L+R Leg, 15x3 with 5 pound ankle weight
    Hamstring Curls:
    R Leg- 2.5 pounds- 15x3
    L Leg- 10 pounds- 15x3
    Leg Extensions:
    R Leg- No weight: 15x3
    L Leg- 10 pounts: 15x3
    Calf Raises:
    Both Legs- 15x3
    Single Leg: R+L 15x3
    15 minute Bike


    Extra:
    25 minute bike

    ReplyDelete
  5. warm up:
    3 min jump rope
    20 halos
    20 windmills
    5 turkish get ups each side
    10 KB swings
    10 pull ups
    + 3RM front squat- 100#

    WOD:
    3 rounds of
    run 400M
    20 toes to bar
    20 KB swings

    11:49

    ReplyDelete
  6. 1000 Meter Row
    30 Power Cleans #95
    50 Burpees on Plate

    Finished: 14:21

    ReplyDelete