10 2-minute rounds of: 5 pull-ups 10 push-ups 15 squats 5 pull-ups 10 push-ups 15 squats Row for calories Rest 1 minute between rounds. Post number of calories rowed each round to comments. … [Read more...] about Wednesday 140813
Pull-Up
Thursday 140807
3 rounds for time of: 35-lb. dumbbell shoulder presses, 30 reps 35-lb. weighted pull-ups, 20 reps 35-lb. weighted dips, 10 reps … [Read more...] about Thursday 140807
Saturday 140726
21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4 snatches, 155 lb. 6 pull-ups 5 chest-to-bar pull-ups 4 bar muscle-ups 4 deadlifts, 155 lb. 3 cleans, 155 lb. 2 snatches, 155 lb. 4 pull-ups 3 chest-to-bar pull-ups 2 bar muscle-ups … [Read more...] about Saturday 140726
Sunday 140720
Max reps shoulder press, 135 lb. Max reps L-pull-up Max reps shoulder press, 115 lb. Max reps strict pull-up Max reps shoulder press, 95 lb. Max reps chest-to-bar pull-up Max reps shoulder press, 65 lb. Max reps pull-up Rest at least 2 minutes between exercises. Post total reps completed to comments. … [Read more...] about Sunday 140720
Tuesday 140715
Helen 3 rounds for time: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups … [Read more...] about Tuesday 140715
Tuesday 140708
For time: 50 pull-ups 50 push-ups 50 GHD sit-ups 50 back extensions 50 wall-ball shots, 20-lb. ball 50 box jumps, 24-inch … [Read more...] about Tuesday 140708
Friday 140704
Bell 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps … [Read more...] about Friday 140704
Wednesday 140702
10 rounds for time of: 5 pull-ups 5 push-ups 5 rounds for time of: 10 GHD sit-ups 10 back extentions 2 rounds for time of: 25 wall-ball shots, 20-lb. ball 25 box jumps, 24-inch Rest as needed between couplets. Post time for each couplet to comments. … [Read more...] about Wednesday 140702
Thursday 140626
4 rounds for time of: 50-calorie row 40 GHD sit-ups 30 pull-ups … [Read more...] about Thursday 140626
Friday 140620
10 rounds for time of: 3 weighted pull-ups, 45 lb. 5 strict pull-ups 7 kipping pull-ups For weighted pull-ups place a 45-lb. 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. … [Read more...] about Friday 140620