21-15-9

21-15-9 for a time of:

Box jumps

knees to elbows

double unders

sit ups

I finished in 7 mins and 1 sec. The major issue here were the knees to elbows. My friend and I were doing this workout in my front yard. We were using a little kids swing set to do the knees to elbows. The bar was a fatty making it that much harder to hold on to. As well the bar was only a few feet off the ground so you had to keep your legs bent behind you the whole time making it impossible to get any momentum. So i suppose you could say that these were strict knees to elbows.

For the box jumps we used a retaining wall that was about 3o inches high. The box jumps were never an issue. The double unders and sit ups all went smooth and unbroken as well. The first set of 21 on the knees to elbow I completed unbroken. The second set for 15 I broke at nine. The grip was going and my abs were tired as hell. The set of 9 all went unbroken.

By doing this outside in my yard using a few things like the swing set, instead of a pull up bar in the gym made this that much harder. Same thing with the box jumps. Could have gone to the gym and set up a bench or a box to 20 inches , instead all we had was the retaining wall and it was just high to be really hard and slow you down. Plus exercising outside is the best way to start the day.

The most challenging workout this year

Run 150 trail stairs
21 KB thrusters using two 45# Kettle bells
Run 150 trail stairs
21 KB swings 45#
Run 150 trail stairs
15 KB thruster using two 45# Kettle bells
Run 150 trail stairs
15 KB swings 45#
Run 150 trail stairs
9 KB thrusters using two 45# Kettle bells
Run 150 trail stairs
9 KB swings 45#

By far the most challenging workout I have attempted this year. I finished this in 29 min and 4 secs. I actually thought that I would be able to do this in under 12 minutes. Ya, ummm way off. The stairs going up the trail to a vista over looking Emerald bay were random heights and distances apart. This made the stairs so challenging. Some steps had to be very powerful and others had to be quick. The trail was very steep as well. In the beginning my times for the stairs were around 40 secs, towards the end they were more like 1 min 15 secs. I thought that the first set of thrusters were really difficult. Just to finish them unbroken was a challenge. My friend Dan was working out with me today and he was the extra inspiration to keep me going. The swings were never an issue. Running the stairs were the most challenging part of this exercise, coupled with the swings and the thrusters made this one of the hardest wod's I have done this year.