"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups … [Read more...] about Monday 080915
Pull-Up
Wednesday 080910
Five rounds for max reps of: Body weight bench press Pull-ups Body weight back squat … [Read more...] about Wednesday 080910
Sunday 080831
Weighted pull-ups 1-1-1-1-1-1-1 reps … [Read more...] about Sunday 080831
Wednesday 080827
For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings, 1.5 poods 60 Sit-ups 70 Burpees … [Read more...] about Wednesday 080827
Monday 080825
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. … [Read more...] about Monday 080825
Friday 080822
"Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats … [Read more...] about Friday 080822
Thursday 080821
"Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups … [Read more...] about Thursday 080821
Friday 080815
For time: 50 Pull-ups 50 Ring Dips 40 Pull-ups 40 Ring Dips 30 Pull-ups 30 Ring Dips 20 Pull-ups 20 Ring Dips 10 Pull-ups 10 Ring Dips … [Read more...] about Friday 080815
M0nday 080818
"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. … [Read more...] about M0nday 080818
Monday 080811
For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups 30 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups 50 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups … [Read more...] about Monday 080811