Rest Day
or
5k Row/Run
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Sunday, February 7, 2010
Saturday, February 6, 2010
07 February 2010
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
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or
Front Squat 5-5-5-5-5 reps
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30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift
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or
Front Squat 5-5-5-5-5 reps
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Friday, February 5, 2010
06 February 2010
Deadlift 5-5-5-5-5-5-5 reps
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or
3 rounds
10 ctb pull-ups
5 FS @ 165#
10 burpees
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or
3 rounds
10 ctb pull-ups
5 FS @ 165#
10 burpees
Thursday, February 4, 2010
05 February 2010
1-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
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135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible
On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.
or
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
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Wednesday, February 3, 2010
04 February 2010
Rest Day
or
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
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or
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
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Tuesday, February 2, 2010
03 February 2010
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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or
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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or
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
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Monday, February 1, 2010
02 February 2010
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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Compare to 080803.
or
Shoulder press 3-3-3-3-3 reps
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For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
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Compare to 080803.
or
Shoulder press 3-3-3-3-3 reps
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