Today is another triple routine day.

Warm Up – Building the Burpee – 3 Rounds for time of:

• 20 Pushup
• 20 Squat Thrust
• 20 Squats
• 20 Jumping Jacks
• 20 Burpees

Finished in 6:18

This ‘warm up’ sucks. Running through Building the Burpee can be more difficult than the actual routine itself!

Routine #1 - Thrusters and L-Pullups – For Time complete

• 50 Thrusters @ 40lbs
• 25 L-Pullups
• 40 Thrusters @ 40lbs
• 20 L-Pullups
• 30 Thrusters @ 40lbs
• 15 L-Pullups
• 20 Thrusters @ 40lbs
• 10 L-Pullups
• 10 Thrusters @ 40lbs
• 5 L-Pullups

Finished in 10:27. I know I can do better next time.

This is a Crossfit routine (Wednesday 100210) that I subbed 40lbs Thrusters for the 20lbs Wall-Ball shots. Doublt the weight Thrusters are the official sub of choice when you lack medicine balls or the area required to do a Wall-Ball shot. To try to mimic the throwing-catching movement, I released and caught the barbel on each thrust, guiding it with my hands to prevent any mishaps.

Routine #2 - Tabata Intervals – T-Bar Pushups with 14lbs training vest

30, 22, 20, 15, 13, 13, 12, 12 – Total: 137, Best: 12