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Lifting Ourselves and One Another

Wednesday, April 2, 2008

 

6 minutes Wallball (maximum reps)

Rest 2:00 mins

5 minutes row (calories)

Rest 2:00 mins

Tabata Burpies (total reps)

 

Coach’s notes:  Guys use 20lb wallball and gals 12lbs.  Burpies are without push-up.  The Tabata is 20s of work with 10s rest repeated for 8 sets.  Post score for each exercise to comments.

Comments: 13

Oh darn, Wed. is my rest day (thank you Lord!) Nothing in that descript looks like “fun”….


22 lb wallball: 100 reps
5 min row: 94 cal
Tabata Burpies: 51


22 lb wallball, 9′, hard ball: 81 reps
5 min row: 83 cal
Tabata Burpies: 32


In Hamilton today at Globo Gym

21-15-9
Single arm Power snatch 30lb R/H
Single arm Power snatch 30lb L/H
Chin ups
Time = 6:42
Toughie, Lungs took about 10min before they felt normal again.

2K row @ approx 90%
Time = 7:53
Happy with that after the punishment I gave myself on the earlier WOD


Adelle and I will feel this workout tomorrow morning.

Adelle – wall balls (12 lbs) – 127; row – 54; burpees – 74 Total 255
Rick – wall balls (20 lbs) – 116; row – 75; burpees – 52 Total 243


Wall balls (12 lbs) – 63, row – 75, burpees – 60, total 198


JP: Wall balls (20lbs) – 111, row 95 cal, burpies – 56, total 262


Wall balls (12lbs) – 127; row – 65; burpies – 74, total 266


G
Wallballs 125 (20#); row 83 cals; burpies 67. Total=275
K
Wallballs 115 (12#); row 71 cals; burpies 44. Total=230
Great wallballs Michelle!


Paige
Wallballs (12#) – 76; row 70 cals; burpies 50. Total 196
good news…I didn’t hit my face once with the ball! Must mean my form is getting better?? Now to work on speed and strength!! 🙂

Dale
Wallballs (20#) – 82; row 78 cals; burpies 69. Total 229

Alvaro
Clean and Jerk (75#) – 50; row 82 cals; burpies 57?. approx total 189 🙂


As Rx’d
115 – 76 – 56
247


Wallballs – 83
Rowing – 83 cals
Tabata Burpees – 55
Total – 221
Definitely one of the most devastating workouts in awhile…..


Row—91
WB—-85
Burp–37
———-
213 PR

Previous = 196


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