Wednesday 1st July 2009

For time:
1000m row
followed by
21-15-9
Front squat 60/40kg
Back extensions

Tuesday 30th June 2009

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time to comments.

Monday 29th June

Team workout
For time:
Run 4km
Row 8000m

Done in team of 4 only one person rowing and one person running at once.
Minimum 500m rows or 400m runs
Distance covered is a total per team

Sunday 28th June

REST DAY

Saturday 27th June

"The Chief"

Max rounds in 3 minutes of: 3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Friday 26th June 2009

Castle Hill for time:
Didn't make it to the hill at 6am then do


"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Thursday 25th June

"Randy"
75 reps for time:
35kg Power snatch

or

"Isabelle"
30 reps for time
60kg Snatch