For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders … [Read more...] about Friday 070907
Pull-Up
Thursday 070906
"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 070906
Friday 070824
Five rounds for time of: 50 Squats 30 Pull-ups 15 Handstand push-ups … [Read more...] about Friday 070824
Sunday 070826
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups … [Read more...] about Sunday 070826
Tuesday 070821
"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 Tuesday 070821
Thursday 070816
"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 Thursday 070816
Thursday 070809
"Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups … [Read more...] about Thursday 070809
Monday 070813
50-40-30-20-10 rep rounds of: L Pull-ups Double unders Glute Ham Sit-ups Back Extensions … [Read more...] about Monday 070813
Tuesday 070731
For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups … [Read more...] about Tuesday 070731
Saturday 070728
Complete as many rounds in 20 minutes as you can of: 10 L-pull-ups 15 Glute-ham developer sit-ups … [Read more...] about Saturday 070728