Friday, February 27, 2009

A CF324 PRODUCTION

warm up
400m run
50 double unders
pvc pass thrus x20
pvc hang squat clean & jerk x20
3rnds of:
ghd sit ups x15
clapping push ups x15
kb swings @ 24kg x15

workout
amrap in 10mins
pull up x1
push up x3
squat x5
1min rest

amrap in 10mins
pull up x3
push up x6
squat x9
1min rest

amrap in 10mins
pull up x5
push up x10
squat x15
1min rest

amrap in 10mins
pull up x10
push up x20
squat x30

post rounds from each amrap

4 comments:

  1. name / bodyweight / mod
    rounds
    total

    steve c & jessie k:
    4rnds of - 400m run/20 tire flips/20 tire jumps

    christian / 146 / rx
    31-18-11-4
    64

    angela / 170 / mod
    21-10-7-3
    41

    tracie / 130 / mod
    20-10-6-3
    39

    jon / 150 / rx
    27-16-10-4
    57

    caleb / 160 / rx
    39-19-11-5
    74

    turbo j / 155 / rx
    43-23-13-6
    85

    rey / 220 / rx
    25-15-10-3
    53

    jenn / 114 / mod
    25-13-7-3
    48

    lux / 165 / rx
    34-26-13-7
    80

    one 2 / 170 / rx
    19-15-9-3
    46

    kyle k / 175 / rx
    34-21-10-5
    70

    russ / 160 / rx
    40-25-14-6
    85

    if this didn't improve your cindy output, i dont know what will. quantifiable results are measurable, obervable and repeatable. total amount of work was approximately 40mins. i say approximately because if you were at all smart in your approach, your strategy was to average a certain amount of rounds per minute in order to finish each amrap with a set number in mind. for example, if my goal was to achieve 40 rounds total for the first amrap, then i would have to average 4 rounds per minute. this in turn equates to 1 round per 15 seconds, or if you did what kyle k. and i did, we knocked out 4 rounds as fast as possible and rested the remaining seconds of that minute.

    in this workout, its clear and easy to find out how much work you actually did.

    kyle k's numbers are as follows:

    in less than 40 minutes, he did 197 pull ups; 428 push ups and 659 squats. not bad at all.

    ReplyDelete
  2. thanks to solista at 324 for the wod...many more to come!

    ReplyDelete
  3. I want to say that I can't believe you guys actually did this one but I would be lying. Hypoxia did this one yesterday. I'll do it next week. Just got home from Wisconsin. Can't wait to get back into a real gym. Going to Gold's really put things in perspective. Great job all. I miss you guys.

    ReplyDelete
  4. WoW! This was great!
    Rob/ 214 / rx
    31-15-8-3
    57

    Rolf/185/ rx
    24-12-4(+Push ups)-2
    42

    ReplyDelete