01 March 2009

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Compare to 081117.

or

Front Squat 10-10-10-10-10 reps.

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28 February 2009

Rest Day

or

Three rounds for time of:
Row 500 meters
50 Wall Ball shots

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If you don't have access to a C2 Rower, substitute 400 meter runs.

27 February 2009

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

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Compare to 040817.

or

Deadlift

3-2-2-1-1-1-1

26 February 2009

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Compare to 040613.

or

Five rounds for time of:
50 Squats
100 Rope jumps

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25 February 2009

Push Jerk 1-1-1-1-1-1-1 reps

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or

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

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24 February 2009

Rest Day

or

Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips

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23 February 2009

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 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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