"NUTTS"
For time:
10 Handstand push-ups
250/205 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 2/12 pounds, 10'
200 Double-unders
Run 400 meters with a 45/25 lb plate
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ADVANCED
For time:
10 Handstand push-ups
205-225/155-185 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10’
200 Double-unders
Run 400 meters with a 45/25 lb plate
INTERMEDIATE
For time:
10 Handstand push-ups (or Progressions)
135-185/95-135 pound Deadlift, 15 reps
25 Box jumps, 24 inch box
35 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
70 Wallball shots, 14/8 pounds, 10’
120 Double-unders
Run 400 meters with a 25/15lb plate
BEGINNERS
5 Handstand push-ups (or Progressions)
65-95 pound Deadlift, 10 reps
15 Box jumps, 12-20 inch box
20 Pull-ups (Mix of Kipping, Assisted and Beginner okay)
25 Wallball shots, 14 pounds, 10’
30 Double-unders (or Tuck Jumps)
Run 400 meters with a 10-25lb plate
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39:30
ReplyDelete155# Deadlift
2 abmat HSPU
everything else Rx
Double Unders felt great today! Wallballs sucked. It took me 10 min to do the 100. They did follow the double-unders (we were sharing ropes and balls) so maybe that made the difference.
Welcome to our new ladies today.
ReplyDeleteGood to have you Susan, Susie, and Rochelle.
36:00 with these modifications (no more inverted moves for me anymore)
ReplyDelete10 push press, 50#
15 dead lift, 135#
25 step ups (felt like a cop out, but my balance is terrible)
35 assisted pull ups
70 wall balls (10#)
120 double unders
400 m run (no plate--again the falling issue)
28:45 as Rx'd
ReplyDelete