01 December 2010

Rest Day

or

"Karen"

For time:
150 Wallball shots, 20 pound ball

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30 November 2010

"Thompson"

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

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or

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

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29 November 2010

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Compare to 100403.

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or

30 Muscle-ups for time

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

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I

28 November 2010

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

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.

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or

Deadlift 3-3-3-3-3-3-3 reps

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27 November 2010

Rest Day

or

Shoulder Press 3-3-3-3-3-3-3 reps

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26 November 2010

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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or

For time:
100 L-Pull-ups

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25 November 2010

"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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or

5k run.

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