22 April 2008

Weighted pull-ups 1-1-1-1-1-1-1 reps

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or

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

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21 April 2008

Back Squat 5-5-5-5-5 reps

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or

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

Use 20 pound medicine ball launched to a target ten feet above the ground.

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20 April 2008

Shoulder press 3-3-3-3-3 reps

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or

Deadlift 1-1-1-1-1-1-1 reps

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19 April 2008

Rest Day

or

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.

18 April 20008

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Compare to 080313.

or

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

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17 April 2008

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

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Compare to 080112.

or


"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

Set up three bars and storm through for time.

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16 April 2008

"Nancy"

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

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Compare to 080119.

or


Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.