"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups … [Read more...] about Thursday 070201
Pull-Up
Monday 070129
"Angie" For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats … [Read more...] about Monday 070129
Thursday 070118
"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR "Mary" Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups … [Read more...] about Thursday 070118
Sunday 070121
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 Sunday 070121
Friday 070112
Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps Placing a dumbbell between the legs above crossed ankles works great. … [Read more...] about Friday 070112
Tuesday 070116
"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 Tuesday 070116
Monday 070108
Complete as many rounds in 20 minutes as you can of: 65 pound Thruster, 12 reps 10 Pull-ups … [Read more...] about Monday 070108
Wednesday 070110
Complete as many rounds in 20 minutes as you can of: 100 m Run 1.5 pood Kettlebell swings, 12 reps 10 Pull-ups … [Read more...] about Wednesday 070110
Thursday 061228
Three rounds for time of: Row 1000 meters 45 pound Thruster, 50 reps 30 Pull-ups … [Read more...] about Thursday 061228
Saturday 061223
Complete as many rounds as you can in twenty minutes of: 10 Pull-ups 7 Handstand Push-ups Rope climb, 15 ft 7 Ring Dips … [Read more...] about Saturday 061223