15 August 2007

Rest Day

or

Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups

Post time to comments.

14 August 2007

Run 5k

or


"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

13 August 2007

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

Post time to comments.

or

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

Post loads to comments.

12 August 2007

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

or

"Nancy"

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

Post time to comments.

11 August 2007

Rest Day

or

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

Post time to comments.

10 August 2007

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

or

�Cindy�
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

�Mary�
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

09 August 2007

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

or

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Post loads and bodyweight to comments.