Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Tuesday, March 27, 2007
Saturday, March 24, 2007
Thursday, March 22, 2007
Thursday 22nd March
50 Box Jumps
50 Wall Ball Shot
500m Row
50 Double unders
50 Back extensions
50 Kettlebell swing
50 DB push presses
50 walking Lunges
50 Thrusters
Wednesday, March 21, 2007
Wednesday 21st March
"Cindy"Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Saturday, March 17, 2007
Saturday 17th March
"Fight Gone Bad" 3 RoundsOn a constanly running clock, rotate is called on each minute.
Wall-ball ,20 pound ball, 8 ft target. (Reps)
Sumo Deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row calories (Calories)
Rest
One point is given for each rep, except on the rower where each calorie is one point.
Friday, March 16, 2007
Thursday, March 15, 2007
Wednesday 14th March
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups
Tuesday, March 13, 2007
Monday, March 12, 2007
Saturday, March 10, 2007
Friday 9th March
"Helen"
Three rounds for time:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
(or 55 pound dumbbell swing)
12 Pull-ups
Wednesday, March 07, 2007
Saturday, March 03, 2007
Saturday 3rd March 2007
For time: Run 800 meters
45 lb One arm dumbbell snatches,
alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches,
alternating arms, 20 reps
Run 800 meters
Friday 2nd March 2007
Tabata (8 rounds of each exercise, 20 work followed by 10 sec rest)
Pullups
Squats
Situps
Pushup
Row 150m