With no rest, and in constant rotation, as follows:
Thruster Med-Ball Throws x 20 @ 18# (squat down & up, throw ball, catch)
- aka Crossfit Wall Balls
Feet-up Pushups x 20 (large Swiss ball)
Russian Twists x 20 @ 10#
- seated on bench, feet off the floor, twist with med-ball
Thruster Med-Ball Throws x 20 @ 18#
Feet-up Pushups x 20
Russian Twists x 20 @ 10#
(at this point we were, strangely, a little overwhelmed)
Thruster Med-Ball Throws x 10 @ 18#
Feet-up Pushups x 10
Russian Twists x 20 @ 10#
Thruster Med-Ball Throws x 10 @ 18#
Feet-up Pushups x 10
Russian Twists x 20 @ 10#
Thruster Med-Ball Throws x 10 @ 18#
Feet-up Pushups x 10
Russian Twists x 20 @ 10#
15 sets, 70 Thruster/Throws, 70 Pushups, 100 Russian Twists in under 20 minutes. It does not seem like enough, but time was up and we were wiped out. Six hours later - my abs are still tight. It got the job done.
When you do the Russian Twist*, do you touch the floor with the medicine ball? I've seen people hit the floor with it, almost like they're bouncing it, and I've also seen people keep it a few inches away from the floor. I'm curious.
ReplyDeleteFor myself, I usually try to just touch the floor with it. It doesn't "bounce" enough to feel like I'm cheating, and I prefer to get the full range of motion.
*"When you do the Russian twist" sounds like the first lyric of a Weird Al song.
Oh, wait. I could have gotten the answer to this question by just scrolling down, and looking at the previous entry. READING COMPREHENSION YAAAAAY
ReplyDelete