Here are the two workouts for you all to do:
1. Death By PUSHUPS: 1 extra pushup on the minute, every minute until failure to complete all pushups in a minute. (just like "Death by 10m")
----------------- Rest 3 Minutes ------------------------------
3 minute max squat
3 minute max situps
3 x 20 hollow rock, 20 superman
2 minute max squats
2 minute max situps
1 x 20 hollow rock, 20 superman
*Post your death round.
2. 10 x SPRINT 40m
1:3 :: Work:Rest
So if it takes you 10 seconds to complete a 40m Sprint, then you rest for 30 seconds before beginning the next effort. Try to stay consistent for all 10 sprints. Maintain good form. All-out efforts.
* Post your best and worst times.
Any nooners free for a Death Round on Monday? Will, Cindy, anyone?
ReplyDeleteBill "Caveman" Aberbuch
waberbuch@recreation.ucla.edu
Rus, what is a hollow rock? I don't remember this one.
ReplyDeleteI didn't know what it was either but I found a video on youtube that pretty much shows and it explains how to do it. I'm guessing it looks a lot easier than it really is! Here is the link. If it doesn't work, just go to youtube and it's called "Crossfit Hollow Rock."
ReplyDeletehttp://www.youtube.com/watch?v=WxMtbEQFpnw&feature=related
Funny after I posted my question, I found the same link on youtube. Thanks for sharing. It does look pretty simple but I know it will be a challenge.
ReplyDeleteLani- 18
ReplyDeleteLani's Husband- 17
:)
death by push up - yikes I got to 15, thanks Paul Tonya, Barbara and Jollie
ReplyDeletedeath x pushups = 17
ReplyDeletehahahahahaha... ATTA GIRL LANIIII!!! I'm so friggin proud of you! I'm so amped for everyone. You all are awesome!
ReplyDelete10x 40m sprints: Started at 14 seconds and ended at ~12second...woooohoooo!
ReplyDeleteDeath by pushups - 15 OR 18*
ReplyDeleteI got through 15 pushup rounds, and did the last three rounds (16-18) as knee pushups (my back was dying).
Thanks Mark for doing this workout with me!
Also, Rusticles, I might have cursed you a few times in this workout, especially the part after the death by pushups. :)
Death by pushups: 20
ReplyDelete3:00min
squats: 150
situps: 65
2:00min
squats: 123
situps: 50
You're welcome Andrea! Actually, Thank you for working out with me too!
Rusticles---
I hated you for this workout and Thank you though!! BRING IT ON!!!