For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Compare to 080920.
or
Tabata front squats 95# (8 Rounds 20 seconds work/10 seconds rest.)
Followed by:
21-18-15-12-9-6-3 reps of:
135# Deadlift (rest 60 seconds between sets)
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2 comments:
hummm... CF Clarksvegas beat the WOD cycle by doing the 50 on the last rest day, the main site is trying to keep up... LOL!! I did the YMCA 1/2 marthon today, Tun did the alt, and crushed it, i kept time, and did some burpees in between.
Joe...I heard you got first place in the race today...congrats! Stop being so modest!!!
I ran 10 mi today and my right knee starting quitting on me at mile 7...hasn't happened in 2 years. Gonna take a week or two off from running and practice rowing
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