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.

Wednesday 201202

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

Tuesday 201201

Hang squat snatch 5-5-5-5-5 reps

Sunday 201129

10 rounds for time of:

30 seconds of L-sit, unbroken

10 box jumps

♀ 30-in. box  ♂ 36-in. box

Saturday 201128

5 rounds for time of:

100-ft. handstand walk

30 single-leg squats, alternating