Nov 12, 2009

FRIDAY 091113

A very special Friday workout for you..."Triple Decker"

8 Minutes As Many Rounds As Possible (AMRAP):
Burpee broad jump x 10 meters
Walking lunge x 15 (each leg)
Double Unders x 20
then...rest exactly 3 minutes, then

8 Minutes AMRAP:
Knees to Elbows (K2E) x 10
Kettlebell swing (55#/35#) x 15
Thrusters (45#/25#) x 20
then...rest exactly 3 minutes, then

8 Minutes AMRAP:
Pullups x 10
Box Jumps x 15
Wallball (20#/14#) x 20

Post rounds per event and total rounds for commment. Enjoy!

19 comments:

RW said...

This is probably obvious, but for the "Burpee Broad Jump" instead of jumping up and clapping over head as a part of the burpee you jump as far as you can horizontally. So the farther you jump the fewer burpees you have to do. 10m is the prescribed distance.

jeffrey.paine said...

as Rxed:
1st shift: 3 2/3
2nd shift: 2 2/3
3rd shift: 2 2/3

A lot harder than it looks.

RW said...
This comment has been removed by the author.
Russ said...

1- 3 rds + 15 lunges
2- 3 rds even
3- 2 rds + 19 Wall Ball

RW said...

1) 5 rds + 12 lunges
2) 3 rds + 6 KBS
3) 3 rds + 6 box jump

craigrr said...

substitute (groin pull)
15 x burpies, 10 x K2E, 15 x sit up: 3.9 rds (13 su)
10 x ring dips, 10 x pull ups, 15 x sit ups: 3.9 rds (12 x su
7 x HSPU, 15 x push up, 15 x sit up: 4 rds + 1 x HSPU

Wayne L said...

jeff,
if this is a lot harder than it looks, i am in big trouble because it already looks plenty hard to me.

upty03 said...

On a scale from 1-10, this was horrible.

1st--3 2/3
2nd--2
3rd--2 2/3

Michael said...

Rnd 1 - 3 1/2 rnds (to 8 lunges [ea leg])
Rnd 2 - 3 1/2 rnds (to 10 K2E)
Rnd 3 - 2 2/3 rnds (to 4 Wall Balls)

double-unders still get me...

Wayne L said...

dear god that was painful

2 2/3
2 2/3
2 1/3

John McGrady said...

1- 4 rds and 1 burpee-can't do double unders yet
2- 2 rds and 7 K2E
3- 2 & 1 box jump

Chris said...

1 - 3 1/2 rnds to 8 lunges only single rope
2 - 2 1/3 rnds K2E only 1/2 way
3 - 2 1/3 rnds green band for 99% of pullups

Toby said...

All with 20lb vest

1st shift-2 2/3
2nd shift-2 1/3 (3 Kettle bell swings)
3rd shift-2 1/3 (10 pull ups)

Front squats soreness attacked after 20 lunges---painful

C.L. said...

1) 4 rds + all burpees and all lunges
2) 2 rds + all K2E, all KBS, and 6 thrusters
3) 2 rds + all pull-ups, all box jumps, and 9 wall balls
- Scaled box jumps to step ups

My legs were killing me after the front squats yesterday and the lunges during the first sequence.

Phil B said...

thank you ryan, that was awful. it was great to have my partner back. no ryan, not life partner, workout partner.

as rx'd.
1) 3 rnds + 9 walking lunges (really need to work DU's)
2) 3 rnds + 10 K2E
3) 3 rnds

J. O'B said...

Duuuude!
2 2/3
2 1/3
2 1/3 (stepped 24" box)

J. Bell said...

An awful way to return to crossfit.

3 rnds
3 rnds
2 2/3 rnds

Good to be back.

KGray said...

1st- 2 rounds + Burpees + 18 lunges
Scaled double unders to 40 single unders.

2nd- 1 round + 20lb Kettlebells + Knees (almost) to Elbows + 11 25lb Thrusters

3rd- 2 rounds even

The most unfun day of the whole week.

Nick said...

All I have to say.. is I dreaded making this up.. and my dread was fullfilled.

1st set - 3 rds
2nd set - 2 1/3 rds
3rd set - 2 2/3 rds