30-20-10 of
Wall balls (20/14)
Sit-ups
Walking lunges (w/ kettlebell)
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200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
5:22 rx’d
Good sprint workout.
7:12 w/ 12# wall ball and 1pood
9:50 with 10lb wb and 35lb dumbbell (quad burner)
8:38 w/10# wall ball and 1 pood
6:57 replaced lunges with squats because of bad knee. Might want to do twice as many of these to balance out the workout.
6:10 Rx’d