Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
“AND BE SURE OF THIS: I AM WITH YOU ALWAYS, EVEN TO THE END OF THE AGE.”
MATTHEW 28:20
3 comments:
Scaled WOD courtesy of BrandX
Big Dawgs and Pack:
As Rxd
Puppies:
Cut the work in half!
Buttercups:
Do three rounds of work:
Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT
Drew 5'9/32/210
Pullups 15,15,10,9,10,10,10,11=90
Pushups 20,20,15,15,10,10,10,12=112
Situps 16,15,15,10,12,10,10,13=101
Squats 20,20,20,20,19,20,21,21=161
TOTAL = 464
Amber 5'1/32/128
Pullups 10,10,10,10,8,7,5,5=65
Pushups 12,12,11,10,8,7,8,7=75
Situps 13,13,10,8,10,9,10,10=83
Squats 20,20,20,20,19,20,17,22=158
TOTAL = 381
Autumn 9yrs - quick workout before bed
Pushups 10,8,12,12
Situps 10,9,7,8
Squats 14,15,17,30
(Dad let the clock run a little long the last round ;-)
TOTAL = 152
Jose - 336
PU 14 11 8 8 13 13 12 13 - 92
PU 12 11 8 6 5 5 6 7 - 60
SU 11 9 11 10 9 9 10 12 - 81
SQ 13 13 15 13 11 12 13 13 - 103
Haley - 282
PU 10 5 7 6 5 5 5 5 - 48
PU 8 6 4 5 4 5 4 5 - 41
SU 13 13 13 12 10 10 10 10 - 91
SQ 17 15 14 10 10 12 12 12 - 102
Carlos - 277
PU 13 11 7 6 8 8 7 9 - 69
PU 7 6 5 4 4 4 3 3 - 36
SU 11 11 12 10 10 10 10 10 - 84
SQ 12 11 12 10 10 10 13 10 - 88
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