MONDAY
Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups
EI = Tabata Sprints: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
TUESDAY
21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
WEDNESDAY
Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats
THURSDAY
Run 5 mile time trial
FRIDAY
AMRAP 20:
95 pound Squat snatch, 10 reps
10 Ring dips
10 Knees to elbows
SATURDAY
AMRAP 20:
10 Wallball shots, 20 pound ball
10 Sit-ups
10 Good-Mornings
EI = Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
5 miles in 46 minutes
ReplyDeleteDid a workout before I saw you posted this.
ReplyDeleteAs many squats as possible in 3 minutes.
1 minute rest.
As many sit ups as possible in 2 minutes.
1 minute rest.
As many push ups as possible in 1 minute.
Add all reps to get a total.
I got 172.
I like the sounds of that workout -- I mean it sounds absolutely terrible, but fun. I'm kind of excited to do the AMRAP 20 of snatch/dip/K2E tonight; I think it'll be pretty fun.
ReplyDeleteSunday's WOD = Make a wallball if you don't have one.
ReplyDeletehttp://www.mikesgym.org/articles/uploads/EbookMedBall1THESLAMMER.pdf
Friday = 3 Rounds + 2 Snatches
ReplyDeleteSaturday = 12 rounds + 10 "Wallball" + 10 situps
ReplyDeleteSubbed 25 pound plate thrusters for wallball. Used 65 pounds for the good mornings.
I think I'm going to do Friday's workout tomorrow. And do a wall ball if I have time. We still have a lot of meat to cut up and freeze.
ReplyDelete