For time: Row 1000 meters 95 pound barbell Thruster, 21 reps 21 Pull-ups Row 750 meters 95 pound barbell Thruster, 15 reps 15 Pull-ups Row 500 meters 95 pound barbell Thruster, 9 reps 9 Pull-ups If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run. … [Read more...] about Tuesday 090901
Run/Running
Saturday 090829
Five rounds for time of: 95 pound Power snatch, 15 reps Run 400 meters … [Read more...] about Saturday 090829
Monday 090810
Four rounds, each for time of: 800 meter run Rest as needed between efforts. … [Read more...] about Monday 090810
Wednesday 090805
Three rounds for time of: Row 500 meters 21 Burpees Run 400 meters … [Read more...] about Wednesday 090805
Wednesday 090729
Run 10 K … [Read more...] about Wednesday 090729
Friday 090731
"Nicole" Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups … [Read more...] about Friday 090731
Monday 090720
Run 5 K … [Read more...] about Monday 090720
Wednesday 090715
"Nancy" 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps … [Read more...] about Wednesday 090715
Thursday 090709
Four rounds for time of: Run 400 meters 50 Squats … [Read more...] about Thursday 090709
Saturday 090704
"Badger" Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters … [Read more...] about Saturday 090704