"Nicole" Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Thursday, July 30, 2009
Five rounds for time of:
5 Handstand pushups
5 Muscleups
Wednesday, July 29, 2009
Run 10 K
Tuesday, July 28, 2009
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Use as many sets each minute as needed.
Monday, July 27, 2009
"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
Sunday, July 26, 2009
For time:
50 Squats
50 pullups
50 steps Walking Lunge
50 Knees to elbows
5 Handstand pushups
50 situps
5 Handstand pushups
50 squats
50 pullups
Saturday, July 25, 2009
Complete as many rounds as possible 20 minutes of:
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.
Friday, July 10, 2009
Cummulative L-holdfor total of 5:00.
Use bar, rings, or floor.Stop timer when you drop out of position.
Record total time it takes to get 5:00.
Thursday, July 9, 2009
Four rounds for time of:
Run 400 meters
50 Squats
Wednesday, July 8, 2009
"Nate" Complete as many rounds in twenty minutes as you can of: