CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

28
Apr

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                                                                          Tiffany S.

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CALISTHENICS FOR IRON DOMINATION: FROM BODYWEIGHT TO HEAVYWEIGHT

Workout of the Day
30 minutes of:
400 meter run
4 rounds of:
5 pull-ups
5 push-ups
2 groiners
NOTE: For 30 minutes you will run 400 meters then do 4 rounds of 5 pull-ups and 5 push-ups, 2 groiners.  In other words 1 round is a 400 meter run AND 4 rounds of 5 pull-ups, 5 push-ups, and 2 groiners.  In other words each round is a 400 meter run, 20 pull-ups, 20 push-ups, and 8 groiners, in total.  In other words you run 400 meters then do 5 pull-ups, 5 push-ups, 2 groiners, repeat the set of pull-ups, push-ups and groiners 3 more times then start your next 400 meter run to begin your second round.

Post your scores to the Whiteboard.

3 Responses

  1. Dani

    LOL, my routine is checking this site every morning while still in bed to get myself motivated for the day. Reading this one this morning made me laugh out loud. In other words, I found it funny. In other words, I felt like you provided excellent entertainment value at the start of my day. In other words, I found your instructions very amusing.

    But.. just so I’m clear.. I’m running straight for 30 minutes, and then doing 4 consecutive rounds of pull-ups, push-ups, and groiners…. right?!

    😉

  2. George

    Dani–Glad I can provide some entertainment for you!

    My notes were based on the plethora of questions I received regarding last Thursday’s WOD which had a similar format. Apparently I wasn’t clear.

    I have come to realize that no matter how clear I am some Wil still “accidentally modify” the workout because some people read what they want to read instead of reading what’s there. It happened already this morning with all of my crystal-clear clarity.

    So basically some will follow instructions and some will provide your morning entertainment. Either way it’s all good. 🙂

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