Rest Day
or
"Nancy"
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Monday, April 14, 2008
Sunday, April 13, 2008
14 April 2008
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 070630.
or
Rounds at 15-13-11-9-7-5-3 and 1 reps for time of:
Handstand push-ups
Ring dips
Post time to comments.
Post loads to comments.
Compare to 070630.
or
Rounds at 15-13-11-9-7-5-3 and 1 reps for time of:
Handstand push-ups
Ring dips
Post time to comments.
Saturday, April 12, 2008
13 April 2007
"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
or
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
or
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Friday, April 11, 2008
Thursday, April 10, 2008
Wednesday, April 9, 2008
10 April 2008
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080210.
or
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Post loads to comments.
Compare to 080210.
or
"Grace"
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Tuesday, April 8, 2008
09 April 2008
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 061101.
or
Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups
Post rounds completed to comments.
Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 061101.
or
Complete as many rounds in twenty minutes as you can of:
65 pound barbell Thruster, 15 reps
21 Jumping pull-ups
Post rounds completed to comments.
Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.
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