Main Set
L3: 5 -5min rounds with 1min rest between rnds
1 min per event, only rest at the end of each rnd.
- Wall ball toss
- Kettle Bell Swings
- Box jumps
- Burpees
- Deadlift (heavy, no less than BW.)
L2: 3 rnds
L1: 2 rnds
- Moderate weight on the DLs, i.e. 50-75% of BW
Note: Your score is the total of your reps from all rnds, so go hard.
Train Hard!
Rayne
5 comments:
I tried to keep my splits even, here are my total reps
Wall Ball 115
KB swings 138
bx jumps 100
Burpees 61
DL @225 49
Total Score 452
What's up Rayne? We're going to hit this up tomorrow. Gotta get some medicine balls...what weight did you use for the medicine ball? What weight on your swings?Thanks. We'll post how we did.
D Lo
Hey D Lo,
All we had at the FS was a 6pounder. I would recommend no less then 14lbs for you and Aimee, and you should consider getting a 20 pounder.
For the swings we used 53lbs and 35lbs for the ladies.
Have fun!
Rayne
that one was an ouch after the day before. thanks for all the help rayne
wb 100
kbs 108
bxj 100
bps 59
dl @ 50 (wimpy) 125
Killer workout! Finally got this one done. We hadn't worked out since Friday and I was getting grumpy. We had a leak in the ceiling of our bathroom that came in on Sunday night, so we've been dealing with that (I'll send you some pics Rayne). Great workout to come back to.
Dave
Wall ball w/12lb 124
KB Swings w/53lb 128
20" Box jumps 104
Burpees 56
DL @245 52
Total Score 464
Aimee
Wall ball w/12lb 161
KB Swings w/26lb 156
20" Box jumps 111
Burpees 57
DL @155 48
Total 533
It's a great feeling to have your wife smoke you...oh and BTW she ran 4 miles pushing our 2 boys before the work out.
D Lo
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