Time for a different kind of call out. 
Ok so after recovering from surgery, I can finally work out again. Only problem is I'm working out by myself which sucks ass. So I thought I'd throw out a challenge to give myself some friendly competition. No prize money, just bragging rights!
All you need is a pull up bar, a jump rope, a 30lb weight (I use an ammo can full of sand) and a stop watch. We'll go on integrity for the times unless you have a partner. I trust you.
There are 4 work outs. You'll work out 4 days straight and take one day off. All the work outs are for the fastest time possible with correct form.
I'll write detailed explanations for every exercise so everyone's on the same page.
WOD 1: Five rounds for time.
10 Dead hang pull ups (overhand or underhand, your choice)
20 Push ups
30 Ammo can squats
Pull up: Start with both hands on the bar, with your knees bent, your ankles crossed, and your elbows completely straight. Pull yourself up until your chin is over the bar, then lower yourself back down until your elbows are straight again. That's 1. Yes, kipping is allowed.
Push up: Start with both feet together, knees and back straight, and in the up position with your arms locked out. Lower your chest to the floor and then back up looking straight ahead, then all the way back up. That's 1.
Ammo can Squats: Hold the ammo can/weight/whatever to your chest and your feet shoulder width apart. Keep your back straight and your feet flat on the floor, then lower your upper body until your thighs are parallel with the floor then back up to standing. That's 1.
WOD 2: Five rounds for time.
10 Hanging knees to elbows
20 Ammo can swings
30 Full sit ups (not crunches)
Hanging K2E: Hang from the pull up bar holding your arms at a 90* angle and bring your knees up to touch your elbows and back down. That's 1.
Ammo can swings: Same as Kettle bell swings. Get in a squat position holding the weight in one hand, swing the weight up in front of you as you stand up, then switch hands at the top of the swing and bring the weight back down to the squat position with your other hand. That's 1. Keep alternating.
Full sit ups: Hook your feet under something sturdy, with your arms behind your head, and keeping your hips on the ground, touch your chest to your knees, then come back down until your shoulder blades touch the ground. That's 1
WOD 3: Five rounds for time.
10 Burpees
20 Ammo can presses
30 Seconds of double unders with the jump rope
Burpees: Start standing with your feet together, drop your body until your hands are flat on the ground next to your feet, then kick your legs out behind you to full extension (you'll be in a push up position), then "hop" your feet back up to where they were next to your hands, lastly jump as high as you can straight up. That's 1. (We call it a burpee, because after a long night of drinking, you'll burp more than you could imagine doing this haha)
Ammo can press: Stand with your feet shoulder width apart and the weight held to your chest, then press the weight straight up in the air until your arms are straight and bring it back down to your chest. That's 1. (Look straight up while you do this or you'll end up with a knot on your head and/or a banged up chin.)
Double under: Jump rope like normal, but the rope has to pass under your feet twice every time you jump.
WOD 4:
This one's simple. Run 3 miles as fast as you can. :thumb:
Maybe one of the Mods wouldn't minds making a score sheet at the top of the thread? Post your best times up for each workout, and push yourself to beat everyone else! Good luck! :hug:
Who's game?
Ok so after recovering from surgery, I can finally work out again. Only problem is I'm working out by myself which sucks ass. So I thought I'd throw out a challenge to give myself some friendly competition. No prize money, just bragging rights!
All you need is a pull up bar, a jump rope, a 30lb weight (I use an ammo can full of sand) and a stop watch. We'll go on integrity for the times unless you have a partner. I trust you.
There are 4 work outs. You'll work out 4 days straight and take one day off. All the work outs are for the fastest time possible with correct form.
I'll write detailed explanations for every exercise so everyone's on the same page.
WOD 1: Five rounds for time.
10 Dead hang pull ups (overhand or underhand, your choice)
20 Push ups
30 Ammo can squats
Pull up: Start with both hands on the bar, with your knees bent, your ankles crossed, and your elbows completely straight. Pull yourself up until your chin is over the bar, then lower yourself back down until your elbows are straight again. That's 1. Yes, kipping is allowed.
Push up: Start with both feet together, knees and back straight, and in the up position with your arms locked out. Lower your chest to the floor and then back up looking straight ahead, then all the way back up. That's 1.
Ammo can Squats: Hold the ammo can/weight/whatever to your chest and your feet shoulder width apart. Keep your back straight and your feet flat on the floor, then lower your upper body until your thighs are parallel with the floor then back up to standing. That's 1.
WOD 2: Five rounds for time.
10 Hanging knees to elbows
20 Ammo can swings
30 Full sit ups (not crunches)
Hanging K2E: Hang from the pull up bar holding your arms at a 90* angle and bring your knees up to touch your elbows and back down. That's 1.
Ammo can swings: Same as Kettle bell swings. Get in a squat position holding the weight in one hand, swing the weight up in front of you as you stand up, then switch hands at the top of the swing and bring the weight back down to the squat position with your other hand. That's 1. Keep alternating.
Full sit ups: Hook your feet under something sturdy, with your arms behind your head, and keeping your hips on the ground, touch your chest to your knees, then come back down until your shoulder blades touch the ground. That's 1
WOD 3: Five rounds for time.
10 Burpees
20 Ammo can presses
30 Seconds of double unders with the jump rope
Burpees: Start standing with your feet together, drop your body until your hands are flat on the ground next to your feet, then kick your legs out behind you to full extension (you'll be in a push up position), then "hop" your feet back up to where they were next to your hands, lastly jump as high as you can straight up. That's 1. (We call it a burpee, because after a long night of drinking, you'll burp more than you could imagine doing this haha)
Ammo can press: Stand with your feet shoulder width apart and the weight held to your chest, then press the weight straight up in the air until your arms are straight and bring it back down to your chest. That's 1. (Look straight up while you do this or you'll end up with a knot on your head and/or a banged up chin.)
Double under: Jump rope like normal, but the rope has to pass under your feet twice every time you jump.
WOD 4:
This one's simple. Run 3 miles as fast as you can. :thumb:
Maybe one of the Mods wouldn't minds making a score sheet at the top of the thread? Post your best times up for each workout, and push yourself to beat everyone else! Good luck! :hug:
Who's game?
