This week's workout is from Eric Nielson, "Boondock" from last time.
He based his workout on the "muscle group" type workouts that we used to do before our discovery of the total body assault CrossFit provides.
So without further ado:
The Globo-Gym
Round 1 (Back & Bi)
400m Row
30x Back Ext
30x Pull up
30x Renegade row (35#)
30x Ab-mat Sit up
Round 2 (Chest & Tri)
400m Row
30x Push up
30x Ring dips
30x Burpee
30x Flutter kicks (4 count = 1)
Round 3 (Legs & Shoulders)
400m Row
30x Wall Ball
30x Lunges
30x Box jump
30x GHD Sit up
Finish with: 30x Double unders
He also asked me to attach this video for motivation:
Subscribe to:
Post Comments (Atom)
39:46. Jesus appeared and spoke to me around burpee 15 on round two. He's a neat guy, but said this workout probably sounded better on paper. He'd know. I mean not only is he the Son of God, but have you seen the man's 6-pack? Absolutely shredded.
ReplyDelete31:42. I think 30 is a bit much for some of the exercises I chose. Yes, you burpees.
ReplyDeleteI thought this one didn't look bad (oh we CrossFitters have heard that before) until I started it, and then I realized how rough it was going to be. Ring dips right after push ups, then burpees just sucked. The lunges right after wall ball, and then box jumps...I felt like I was going to pass out.
I guess it wasn't the hardest we've done, but it wasn't easy. I think 20x of each exercise would've been better...
Did 18 double-unders in a row though...so that was nice. :)
62 minutes
ReplyDelete34:25. Another good one.
ReplyDelete41:30. Ouch.
ReplyDelete44:46 Rx - this was one of those workouts where I realized right in the middle that I should've taken a recovery day......
ReplyDelete32:19 (Rx)
ReplyDeleteThis was miserable...I almost crashed my car on the way home because I was so dazed after it finished...
But I did knock out about 19 Double Unders at the end...so I guess that's a win.
33:00 (band on dips, and ring pullups instead of regular pullups)
ReplyDeleteAND I did all the double unders for this workout. Granted they were one at a time having to reset after each one, but still first time I've ever done them. I'm really going to quit being stubborn and really get them down!