Tuesday 201215

For 20 minutes:

10 dumbbell thrusters

10 pull-ups

Multiply thruster load by rounds completed, e.g., 50 pounds x 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.

Compare to 031227.

Monday 201214

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds

Row for 40 seconds, rest 20 seconds

Row for 30 seconds, rest 30 seconds

Row for 20 seconds, rest 40 seconds

Row for 10 seconds, rest 50 seconds

Sunday 201213

For time:

20 weighted lunge steps

20 muscle-ups

200-ft. handstand walk

20 hang power cleans

20 box jumps

20 deficit handstand push-ups

20 front squats

♀ 125-lb. lunge, clean, and squat; 30-in. box; 4-in. deficit

♂ 185-lb. lunge, clean, and squat; 36-in. box; 6-in. deficit

Friday 201211

Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

Kerrie

Kerrie

Wearing a weight vest, 10 rounds for time of:

100-m sprint

5 burpees

20 sit-ups

15 push-ups

100-m sprint

Rest 2 minutes

Wednesday 201209

Complete as many rounds as possible in 12 minutes of:

4 shoulder presses

8 sumo deadlift high pulls

12 front squats

♀ 55 lb.  ♂ 75 lb.

Monday 201207

5 rounds for time of:

25 kettlebell swings

25 GHD sit-ups

25 back extensions

25 knees-to-elbows

♀ 1.5-pood KB ♂  2-pood KB

Sunday 201206

Hang squat clean 5-5-5-5-5 reps

Saturday 201205

For time:

Row 500 meters

20 parallette handstand push-ups

Row 500 meters

20 strict handstand push-ups

Row 500 meters

20 kipping handstand push-ups

Thursday 201203

10 rounds, each for time:

5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.

Post all 10 times to comments.

Compare to 180425.