Thursday, September 15, 2011
Workout of the Day
Four sets of:
Weighted Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time or we will use hanging leg raise);
and then,
Four sets of:
Weighted Pull-Ups x 2-4 reps @ 21X0
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time or we will use hanging leg raise);
and then,
Complete as many rounds as possible in 5 minutes of:
4 CTB Pull-Ups
5 burpees
7 wall ball shots (20/12 lbs)
Then rest between 5-7 minutes, before completing amrap in 5 mins
10 GHD situps
10 push-ups
-Weighted pullups: 2 reps. with 45 lbs., 2 reps with 35, 2 reps. with 35, 2 reps. with 35.
ReplyDelete-L-sit: 60 seconds, 45 sec., 45 sec., 45 sec.
-5 min. AMWRAP 4 CTB pullups, 5 burpees, 7 wallballs (12 lb. ball@ 9ft.): 4 complete rounds.
-5 min. AMWRAP 10 TTB, 10 pushups: 5 rounds plus one pushup.
LOVED this one!