Wednesday, October 27, 2010

Three rounds for time of:

50 box jumps, 20" box

20 deadlifts, 185lbs

30 pull-ups

Completed in 14:26

Sunday, October 24, 2010

1 pull-up minute 1, 2 pull-ups minute 2, etc.

17 minutes plus nine pull-ups

Saturday, October 23, 2010

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

95-115-125-130-135-140-140

Friday, October 22, 2010

For time:

25 walking lunge steps

20 pull-ups

50 box jumps, 20" box

40 single-unders

25 ring dips

20 KTE

30 KB swings, 1 pood

30 sit-ups

20 hang squat cleans, 35lb dumbbells

25 back extensions

30, 45lb bar thrusters

45 towel pull-ups

Completed in 18:38

Thursday, October 21, 2010

"Michael"

Three rounds for time of:

Run 800m

50 back extensions

50 sit-ups

Completed in 13:51

Wednesday, October 20, 2010

Complete 5 rounds of:

Deadlift, 3 reps

Max reps HSPUs

1) 315, 25

2) 315, 21

3) 315, 21

4) 315, 19

5) 315, 21

Sunday, October 17, 2010

Four rounds for time of:

Row 500m

Rest 3 minutes

1) 1:48.1

2) 1:51.6

3) 1:53.6

4) 1:55.9

Saturday, October 16, 2010

Three rounds for 9-6-3 reps of:

135lb barbell thrusters

Muscle-ups

Completed in 3:30

Thursday, October 14, 2010

Three rounds for time of:

30, 1 pood KB swings

100 single unders

Completed in 5:15

Wednesday, October 13, 2010

"Tabata That"

Row (calories) 6

Squats 23

Pull-ups 8

Push-ups 10

Sit-ups 8

Total = 55

Monday, October 11, 2010

"Kelly"

Five rounds for time of:

Run 400m

45lb barbell thrusters, 30 reps

30 reps, jump and touch

Completed in 25:00

Friday, October 8, 2010

Three rounds for 15-12-9 reps of:

115lb thruster

45lb weighted pull-ups

Completed in 8:30

Wednesday, October 6, 2010

"The Seven"

Seven rounds of:

7 HSPUs

115lb thruster, 7 reps

7 KTEs

245lb deadlift, 7 reps

7 burpees

7 KB swings, 1 pood

7 pull-ups

Completed in 37:28

Wednesday, September 29, 2010

5 rounds for time of:

Row 250m

135lb front squat, 10 reps

15 GHD sit-ups

20 box jumps

Completed in 27:45

Sunday, September 26, 2010

Overhead Squat

3-3-3-3-3

95-115-115-115-115

Saturday, September 25, 2010

"Linda"

10-9-8-7-6-5-4-3-2-1 of

1.5x bodyweight deadlift (used a trap bar)

Bodyweight bench

.75x bodyweight squat clean

Completed in 19:55

Friday, September 24, 2010

Split Jerk

1-1-1-1-1-1-1

135-155-185-195-205(fail)-205(PR)-210(fail)

Wednesday, September 22, 2010

AMRAP in 20 minutes of:

95lb thruster, 5 reps

95lb hang power clean, 7 reps

95lb SDHP, 10 reps

Completed: 7 rounds plus 5 thrusters