Push Ups
PVC Pass Thru's
Air Squat
(15 reps each - 3 rounds)
then...
200 Jump Rope
WOD:
Dumbbell Lunge w/Biceps Curl
15 Knees-to-elbows
- Continuous Lunging for distance
- Biceps Curl on the "up" phase of the lunge
- If/When you stop lunging...you must run back to pull-up bars for Knees-to-elbows
- L3 = 200m
- L2 = 300m
- L1 = 400m
- M = 20-30 lbs, W = 15-20lbs
9 comments:
Did L3 with 10 lbs DBs in 29:56. Really helps to get DBs swinging and take long slow lunges. Think this was as much a killer as any to date. Really wobbly after. richard
OMG! That was rough! It was like a sauna out there this morning. Started with 30 lbs and that ended after the first 100m. Switched to 20 lbs but it was too late. Was dead by 300m in 39 minutes flat...I was flat.
Unbelievable. What a wipe out. Used 10 lb weights and can not even recall my time. Wow, what a WOD. 300 M.
what a kicked butt workout. love it now it is over! 300 m 15 pound dumbbells and it really wiped me out. thanks doug! :) i loved it.
33:58
Bruises/scrapes on the knees. Good one.
Way to hang tough on this one guys. Today was brutal.
200 meters with 15#. I think 6 or 7 segments. finally got the dumbell swing working with the stride on the last segment. Tough one 26:24
300M 12# 24:18 with seven drops. Tough...yes hot... extremely, sore... definately!
26:51 with 10# dumbbells. This was crazy hot and only the insane will find it fun...what a great time!
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