09-09-2009 Lunges, Box Jumps & Pull-ups

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time

Compare to 05-17-2009

Modified Pack Scaling

4RFT
100 ft. walking lunge w/ 15# dumbbells
20" box jump, 20 reps
15# pull-ups, 10 reps (rotated through grips)

4:09 + 4:55 + 6:00 + 5:55 = 20:59

Avg. HR = 174, 387 kcal

Jacked up my big toe at the lake, and I'm a pussy. So I modified this as best as I could. Even though there is really nothing like a lunge. I could keep my foot stationary, but walking is the hard stuff.


4rft

1 mile on the bike setting 18 out of 20 (whatever that means)
20 15# 10ft wall balls
10 pullups with 20# less resistance

21:52

subbed 20# Db for 30# after first round.

22:05

PR by 30sec

Not bad considering last time I switched to 18" box jumps and no weight after the first round.

4 rft
100 ft walking lunges w/ 30# DBs
30 box jumps 20"
20 strict PUs

time = 20:36

NOTE: i had to stop and rest in between going up flights of stairs in mrb3

for sabrina

4rft
100ft walking lunges w/ 10# DBs
30 12" box jumps
30 pull-ups on setting 5

time = 19:11

CFWUx2 13/13/13/7(6)/13(6)

4RFT
100ft walking lunge w/ 15# DBs
20" box jumps, 20 reps
10 pull-ups setting 4

5:36 + 6:20 + 6:26 + 6:48 = 25:10

lunges are killing me lately. looking forward to some push jerks tomorrow though.