The Numbers: 7/30/10

Posted: August 2, 2010 in Training
Tags: , , ,

Workout of the Day-

The “Heel-Toe Special”

3 Rounds for Time of:

40 Double Unders

30 Overhead Squats

20 Tire Burpees

10 Wall Balls

Athlete Results-

Carolyn Nairn (40 single jumps/PVC pipe for Overhead Squats/Jumped over jump rope for burpees/10lb Ball): 19:59

Melissa Onstad (40 single jumps/PVC pipe for Overhead Squats/Jumped through 2nd biggest tire for burpees/10lb Ball): 23:19

Wow.  That workout was super intense.  I don’t think any of us expected those tire burpees to hit so hard, but did they ever.  Carolyn is still recovering from her broken foot, so we didn’t want her jumping too much, leaving the jump rope on the ground for her to clear every time.   That meant Mel got the big tire all to herself.  It was the 2nd largest one we have at the gym, and she did a total of 60 jumps through it, followed by a burpee on the other side.  GREAT JOB, girls!

For the first time, I implemented the “butt-to-ball” technique here in class.  That meant that for every single Overhead Squat and Wall Ball, there was a medicine ball behind each of the girls.  When they went down for each rep, they would know they went deep enough when their butt lightly tapped the ball.  It’s a great way to keep people honest, and their reps looked great.

By the second round, it was all about finding an easy way to break down the sets, and each of you two did an awesome job at sticking to your numbers.  4-5 burpees at a time, 5 wall-balls at a time, jumps all the way through!  It was really inspiring to watch you guys push through, and do it with proper form, too.

I thought of calling this workout the “Heel-Toe Special” since for the jumps and burpees you spend a lot of time on your heels, and a lot of time on your toes for the Overhead squats and burpees.  Not super clever, but it certainly sums it up.

I did this right after you two left, and it was a brutal workout for sure.  Great job, and I hope this was a good way to start the weekend for you guys!

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