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This is for Kelsee Bone :)

Thursday, July 19, 2012

Black Sheep Workout of the Day July 19

Heavy D- (Disaster)

7 Intervals each for time…
Max Effort Dead-lift x 1
Big Tire Flip x 2
Heavy Sled Push 100ft
Heavy Farmers Carry 100ft
9 Pullups Ups

Rest 4- 5 minutes

8 comments:

  1. Thursday July 19
    Heavy D
    7 intervals
    1 max deadlift 125
    2 tire flips
    heavy sled push 100 ft
    heavy farmer 100 ft 35 each side
    9 pull ups with green strap
    2:07
    2:32
    2:17
    2:35
    2:22
    2:24
    2:05

    Friday July 20
    run 1600m 300 singles
    30 burpees
    run 800m
    200 singles
    20 burpees
    run 400 m
    100 singles
    10 burpees
    24.32

    ReplyDelete
  2. 50 goblet squats
    40 pushups
    30 pushpress

    X3

    18.54

    *On second and third rounds switched to squat thrusters to challenge myself a bit more - switched to girl pushups...

    +3.5 miles in 30 min

    ReplyDelete
  3. 7-20-12

    For Time:
    200 Meter Run THEN
    3 Rounds
    8 Snatches#65
    7 Chest to Bar
    400 Meter Run

    Finished: 13:02

    7-23-12

    AMRAP 15 Minutes
    20 Push Jerks #85
    40 Double Unders
    20 SDLHP #36

    Finished: 2 Rounds+20+10

    7-23-12

    400 Meter Run THEN
    3 Rounds
    20 Pull-ups
    40 Push-ups
    60 Squats
    400 Meter Run

    (broke them)
    5-10-20
    5-10-20
    5-10-10
    5-10-10

    Finished: 24:53

    ReplyDelete
  4. 07/23/2012

    7 min. burpee challenge

    =87

    + 3.6 miles in 30 min

    ReplyDelete
  5. Deck of cards workout:
    Take a deck of cards and flip one card over at a time.
    Do the amount of reps shown (face cards are ten).
    For Aces: step ups
    Spades: pushups
    Clubs: situps
    Hearts: squats
    Aces: 1 minute of sprints or jump rope


    52 cards: 16:46

    ReplyDelete
  6. Palmer:
    Been camping
    So I did trail runs with my brother who runs for UVU
    averaging 7.5 miles daily
    there's a reason I play soccer and don't run for fun :)

    ReplyDelete
  7. 07/24/12

    25 squat thrusters
    25 push ups
    25 sit ups
    25 du
    25 dips
    Run stairs (52 steps)
    Run 1 lap

    X5

    (did 50 singles instead of du)

    +3.7 miles in 35 min

    ReplyDelete
  8. 07/26/12

    21-18-15-12-9-6-3

    squat thrusters
    dips

    8.17

    +3.7 miles in 35 min

    ReplyDelete