Friday, July 29, 2011

Friday July 29, 2011

3 Rounds
50 Double Unders (150 Singles)
25 Wallball 2-fer-1's (12#@9'/20#@10')

Sub for 2-fer-1's = Use a lighter weight ball to perform the movement. If you normally use a 12# ball try an 8# or 10# ball (medicine ball). This will help in throwing it a bit higher and allow you the time to do 2 squats while the ball is in the air.

Otherwise Sub for 2-fer-1's = 2 times the amount with normal weight. Therefor 50 Wallballs each round.

For the 2-fer-1's you may have to use a lighter WB. 2-fer-1's are just that. With the WB in your hands squat down completely and back up thrusting WB to your mark on the wall. As the WB leaves your hands complete another squat (down and up). As you are finishing your 2nd squat (w/o the WB) catch the WB and repeat. HAVE FUN!

View Previous Times:
Wednesday September 15, 2010


Jenette said...

Jenette - 14:20 (didn't write down my exact time), 10#, singles, subbed 25 wall balls + 25 squats

Hunter - 20:36, 16#, singles

Jen B. said...

I had a hard time with the 2-fer-1's. Pretty much had to take it one at a time. I started getting the hang of it half way through the first round.

Jen: 13:56 10#WB; singles
Morgan: 13:58 10# medicine ball; singles (some DU's)
Jared: 11:50 16#WB; singles
Sandra: 14:47 12#WB (subbed 50 WB's); singles
Jenette: 14:15 10#WB (subbed 25 WB/25 squats); singles

Fitness Estrella said...

Paul - 11:47 14# WB and Doiuble Unders.
Taking it easy on my injuries. WB's were difficult and DU's were good. Did all 50 DU's the first round. The 2nd and 3rd round I was only getting up to 15.

Previous Times:
Paul - 12:43 RX'd (9/15/10)

L.A. said...

I just can not get the hang of the DU's, I just cant!! I did another WO not sure how far back the last one of this was. I have a few post in my book. Squat Cleans where nice and deep, but it felt real heavy. K2E they where ok.


Sqt Cleans @60lbs


10:08 @55lbs 2/23/10
11:07 @50lbs 2009

Joshua said...

15:49 - Round 1 was doubles, rest was singles.
32# total dumbell thruster -> squat.

I did 2-fer-1's with 2x16# dumbells. I did a strong thrust, extended my arms up as far as I could then went back down for another squat(with the wieght still in hand).

And i did all doubles in round one. Past about 30, I could ohly do like 1-2 at a time. 150 singles for each round, 2 and 3.

Jenette said...

3 Rounds
400M Run
21 Kettlebells (35#/53#)
12 Pullups

Jenette - 20:02, 35#kb, purple band. This was taken one step at a time because of the heat. We got a late start and did it at 10am. My runs suffered, and I had trouble getting a grip on the pullup bar despite using chalk every 5 pullups. Overall, I'm just glad I got in a wo and finished it.

Hunter: 18:45, 53#kb, black & purple band, row.

Previous times
June 15
Jenette - 14:20, 26# KB, pullups w/red band.
Day #31
Jenette - 15:37
26# KB and Pullups w/ a Blue and Purple Band

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