1 July 2007

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

or

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

30 June 2007

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.


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.

29 June 2007

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

or

"Nancy"

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

Post time to comments.

28 June 2007

Rest Day :)

or

"Michael"

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

Post time to comments.

27 June 2007

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

Post time to comments.

or

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

Post loads to comments.

26 June 2007

Run 5k

or

Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

25 June 2007

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.


or

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.