Wednesday, May 12, 2010

13 May 2010

"Karen"

For time:
150 Wallball shots, 20 pound ball

or

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.
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2 comments:

D. Frazier said...

BS: 95,105,115,125,135,45
BP:x5 55,65,75,85,95
BOR:3x12x55

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 Pood
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push ups. Rest 1 minute and repeat...

*used 1 pood KB didn't time that was much harder than it sounds.

May 13, 2010 at 7:17 PM
Rick510 said...

Mobility

sc:
1 x 3 x 55
1 x 3 x 95
1 x 3 x 135

pc:
1 x 3 x 155
1 x 3 x 185
5 x 3 x 195

cffb:
5 rounds
sprint 20-40-20
8 x kbs @ 2 pod
16 x pushups
rest 1 min

:55, :56, :59, 1:05, 1:27

su x 50
du: 27, 24

May 14, 2010 at 9:44 AM

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