Quad rest day

Borrowed from CF Vacaville                     

2 Min. Plank Hold                                          
2 Min. (max rep) Double Unders
2 Min. Plank Hold
2 Min. (max rep) Double Unders
Score = total double under reps
**Each time you rest during the plank hold, subtract 10 from total reps.

Rest until your ready for more

Death by Pull ups:

with a continuously running clock
-1 pull up 1st minute, 2 pull ups 2nd min, 3 pull ups 3rd min…

Continue until you can no longer complete the number of pull ups with the minute.  Your score is the total number of reps.

Watch this for some tips on executing a pull up.

 

 

 

 

 

Paul: 170 DUs – 2 penalties= 150.     Death by:  12 rounds + 7 pull ups: 85
Thanh: 20 DUs 0 penalties= 20.         Death by: 13 rounds + 9 pull ups: 100
Red: 4 DUs – 2 penalties= -6.
– 2 Xs push ups instead of pull ups.    Death by:  10 rounds + 9 push ups= 129