30 April 2007

21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

or

Rest Day

29 April 2007

Rest Day

or

Back Squat 3-3-3-3-3-3-3 reps

28 April 2007

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Or

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

27 April 2007

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Or

3 rounds for time of:
Run 400m
30 Overhead squats, 75#
21 pull-ups

26 April 2007

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

Complete as many rounds in 20 minutes as you can of:
35 pound dumbbell clean and press (or jerk), 10 reps
1 ascent, 15 foot rope (or 7 pull-ups)
Take dumbbells from ground to overhead each rep. Climb rope without legs
or post otherwise.

25 April 2007

Rest Day

or

Snatch 1-1-1-1-1-1-1

24 April 2007

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

or

Cindy

As many sets in 20 minutes of:

5 pullups
10 pushups
15 squats

23 April 2007

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

or

Rest Day!

22 April 2007

Overhead squat 3-3-3-3-3-3-3 reps

or

Give 30 minutes to handstand and handwalking practice.

21 April 2007

Rest Day

or

3 rounds for time:

800m run
L-pull-ups x 25
75# OHS x 30

20 April 2007

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups

or

For time:
15 HSPU, 1 L-pullup
13 HSPU, 3 L-pullups
11 HSPU, 5 L-pullups
9 HSPU, 7 L-pullups
7 HSPU, 0 L-pullups
5 HSPU, 11 L-pullups
3 HSPU, 13 L-pullups
1 HSPU, 15 L-pullups