Blog Archive

With everyone off of work today, the opportunity to do a group workout was too good to pass up. There’s a lot to be said about this last year, and I’ve written a lot already about how blessed I have been. So, here’s to a new year, to new challenges, and to continued success for all the trainees.

MyChau’s Workout:
WOD:
Mini “Murph” (Michael Murphy, US Navy SEAL, is my hero)
0.25mi run
25 pull ups
50 push ups
100 squats
0.25mi run
MC’s Time = 17:36
Cash out:
300 ab exercises

Chu Long’s Workout, Day#5:
WOD:
5 rounds of:
7 wall ball shots, 16#
7 push ups
7 body rows, 60#
Chu Long’s Time = 6:58 (sub 7, that’s awesome!)
Cash out:
300 ab exercises

Group Workout:
WOD
“Fight Gone Bad” (scaled)

Do as many reps as possible at each station for 1 minute. Then, take 1 minute of rest after one rotation is completed. Do 3 rotations all together.

Jump Rope (960 reps)
Thruster, 20lbs dumbbell (180 reps_
Box Jump, 20″ box (190 reps)
Sumo deadlift hi pull/push press, 60lbs (160 reps)
(The counts were seriously screwed up since trying to not die during the workouts was taking up most of the concentration power)

Group Bonus round:
As many rounds in 5 minutes of:
P1: 100m run
P2: Push ups – 151 reps
P3: Bottom to Bottom Squats – 157 reps
P4: Rest
Rotate as player 1 completes run.