Preparation: 3 Rounds of:
10: Push-ups
15: Pull-ups
25: Sit-ups
5: Dips
2: Samson Stretch
Focus: 5x3 Squat
Storm: Perform the Exercises Below for Time:
16: Lateral Hops
32: Dumbbell swings
64: Thrusters (barbell @ 35/75; dumbells 25/40)
128: Steps, Walking Lunge
256: Rope Jumps
Skill: Pistol Progressions
Looking forward to today's workout! B
ReplyDeleteThis season is "crazy train" here at my office -- so my attendance at our lunch hour workouts will be hit-and-miss. Today I have a client in-office from 11 to 3.
ReplyDeleteThank you Randy for this site and the daily postings! Now I can follow the plan here at my office gym even when I cannot make to group sessions.
Sweeeet!
oh my. OH MY! after the warm-up ...
ReplyDelete16: Lateral Hops (done)
32: Dumbbell swings (30 lbs.)
64: Thrusters (started with 25's 10 reps in I switched to 15 lbs. another 10 in I switched to 7.5's to finish)
128: Walking Lunge (crapped out at 100)
256: Rope Jumps (done)
my butt was kicked ... again ... thank you!
Randy: Time: 18:51-felt like it took that long just to do the thrusters...24" bench for hops;used 50# dumbbell for swings; and 45# plate for thrusters
ReplyDeleteSquat: 225# failed 3rd rep of 5th round.
Good, hard work by all today! Nice work Jana! Glad the site is a help. We could use your energy here, however. :)
3 x 5 squats, last round 130 lbs. thought for sure I was going to get stuck!
ReplyDeleteDumb Bell swings, 35 lbs
Thrusters, apparently had two different dumb bells, (I was going for 15 pounds, but I think the other one was 10.) How did that happen? Smile
Time 21:45. Not too bad, but I need to improve. Great workout guys! Hope to see J tomorrow!
B
I did the "Storm" WO in 18:45, was hard but felt good! Yesterday I also did 4 pull-ups in a row, my personal best so far! With squats I got up to 185lbs (3 times)... Great workout day!
ReplyDelete