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Four rounds for time of:
Run 400 meters
50 Squats Post time to comments. |
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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions Post time to comments. |
"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. |
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Power clean 1-1-1-1-1-1-1 reps Post loads to comments. |
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Back Squat 5-5-5-5-5 reps Post loads to comments. |
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Four rounds, each for time of:
800 meter run Rest as needed between efforts. Post times for each round to comments. |
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"Grace" 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. |
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Push Jerk 1-1-1-1-1-1-1 reps Post loads to comments. |
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Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set. Post time and number of sets to completion. |
Monday 090504 Front squat 3-3-3-3-3 reps Post loads to comments. |
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"Hansen" Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups Post time to comments. |
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"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments. |
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