"Chelle" (Littleton girls named this wo a long time ago)
I decided to make it a little longer by adding the run and row at the beginning and end
"Chelle PLUS"
Run 400M
Row 400M
70 burpees/ box step ups 40 each leg
60 sit ups/ 30 sit ups and 30 GHD
50 kettle bell/ bicep curls
40 pull ups/ ring pull ups
30 press/ good mornings
Run 400M
Row 400M
Chelle- 30:33 OMG, I took a dive on the sidewalk today, so embarrassing!! Lost my footing I guess... it was one of those falls that seemed to last forever, I knew it was going to hurt but didn't know if I was going to land on my head or catch myself. I came out good though, only a few strawberries. :-)
ReplyDelete45lb press, 35lb KB
2nd items listed are subs for my girls with hurt shoulders
LA - 24:48 - Chelle sorry about your fall! Ready for this shoulder to get better and do the harder w/o!
ReplyDeleteI told Kim and LA to do a wall sit while I did my last run because they were already finished, poor girls were wondering why I was taking so long, LOL!! But they held it
ReplyDeleteWatch out for the sidewalk Monsters!! That's what my kids call em.
ReplyDeleteKim 24:56
ReplyDelete25:05. I only did 12 reps w the 45lb bar for the presses and the rest 33lb bar. I need to do more presses, feeling weak there. Rowed first 400 and ran the 2nd.
ReplyDelete22:16
ReplyDeleteDid ring pulls instead of pull ups
Need to up weight on push press next time
Rowed all 800
27:24 - 25lb kb - small pull up band - 30lb press - ran both 400m. Good one!!
ReplyDeleteI'm pretty sure I did 26:19. 45 lb presses. We were supposed to run & row at beginning and end!! Oops.
ReplyDeleteDawn good point it says run and row not run or row!! That is why my time was only 25 min this time. Nice catch
ReplyDeleteOops....I didn't get that either!! Crap
ReplyDelete28:05 We did it right this time. Ran and rowed at the beginning and at the end. I didn't fall on my face this time probably why I got a PR. I did 45lb press and the rest the same. Hard one!! It was Luci's suggestion to do this one :-)
ReplyDelete32:01 - inverted burpee, bicep curls, good mornings (hurt shoulder)
ReplyDelete36:58. 25 lb kettle bell 33lb bar. ring pull ups
ReplyDelete29:39 4/6!!!!!!!!!!!!!
Delete25lb kb
33 lb press
ring pull ups
Khara Lyons
DeleteFirst time doing this wo. Crazy tough but awesome. Row for 800 m front and back of wo - ring pull ups - 30ish lb press and 15 lb kb.
Time - 27:50
36:10
ReplyDelete35 inverted / 35 regular burpees
30 lb kb
33 lb press
Gonna post for Kendra and Victoria cause this is one we will definitely do again.
ReplyDeleteKendra: 29:00
Victoria- 33:51
I am not sure what weight you guys used, maybe you can add that so I have it for next time.
fun!! PR26:25 same weight as before. It was rainy but it felt good to run
ReplyDelete26:29
ReplyDelete70 - 10 Burpees / 60 BJ/JJ
pullups ~ rings
30 lb press ~ move up weight next time
600 m row / 500 m bike
Delete400 m row / 1000 m bike
Rowed all.
ReplyDeleteMaybe less weight on push press next time
Did 20 regular pull-ups and 20 ring pulls.
Hard workout, but burpees seemed easier from all the cardio we've been doing..��28:26
28:05. Split up the pull-ups so I don't tear my hands. Used 30lbs on 35 KBs and 35lbs on 15. 33lb on push press cause my back is slightly tweaked from thrusters earlier this week.
ReplyDelete32:03. Biked (1000) and rowed. Split up the burpees w/ sit-ups. Did 25# KB, 33# push press, pull-ups w/ 2 bands--but had to do the last 10 after push press.
ReplyDeleteFrom April:
ReplyDelete31:20
30 lb kettle bell, 33 lb press
PR 25:13. Ran and rowed. Same weight as last time. Presses were hard!! Great job Nancy, you killed everything about that workout from the last time you did it.
ReplyDeletePR: 24:42 :) yay!
ReplyDeleteBike 1000m / row 400 row 400/bike 1000m
Press 45lb
Rings
KB 30lb
This was insane! time: 25:31. Ran 400m then row. Pressed 33# (I don't think this was enough), 30# KB, ran 400m then 1000m bike on the end. I wanted to puke after 70 burpees....
ReplyDelete