Wednesday, April 29, 2009

"Air Assault" Revisited...

Posted by Justin at 9:28 AM
Today is a modified version of "Air Assault," which we haven't done since December of 07. The times were embarrassingly high, so I'll not post a link to the last results, because I am deeply, deeply ashamed of them. (Also I'm lazy)


3 rounds for time

  • 100 Jump-rope singles
  • 10 Pullups
  • 20 Dips
  • 20 Sumo Deadlift High-pull @ 45lbs (women, 30lbs)
  • 20 DB swings @ 55lbs (women, 35lbs)
  • 20 Plate Slams @ 45lbs (women, 25lbs)
  • Run 400m
  • 40 Air Squats
  • 40 Situps

Results:
  • Seth - 34:02, sub 60# swings
  • Justin - ~42 min, as Rx'd
  • Melanie - 44 min, sub bench dips, jumping pull-ups
  • Abby - ~46 min, sub bench dips, jumping pull-ups, did 1/8 mile run and 30 squats per round

1 comment:

James said...

I was at home today and did all that I could do. That ended up being a very weak half Angie. Only I didn't have a pullup bar so I used rings. So I did 50 ring pullups, pushups, situps and squats in 15:04.

April 29, 2009 at 12:02 PM

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