Sunday 160103

1 round:

Lower from a handstand to your feet as slowly as possible, 20 reps

Lower from a pull-up to a hang as slowly as possible, 16 reps

Time each descent (or at least count them) and post the sum of the descents and total time to complete to comments.

Saturday 160102

For time:

Row 1,000 meters

Then, 5 rounds of:

20 back extensions

16 GHD sit-ups

Then, row 1,000 meters

Friday 160101

5 rounds for time of:

20 L pull-ups

16 ring dips

Wednesday 151230

Front squat 3-3-3-3-3 reps

Tuesday 151229

5 rounds of:

1 minute of dumbbell deadlifts

1 minute of push-ups

Do not rest between rounds. Post total reps completed for each exercise and weight used for the deadlift to comments.

Monday 151228

3 rounds for time of:

10 dumbbell hang squat snatches, left arm

5 bar muscle-ups

10 dumbbell hang squat snatches, right arm

5 bar muscle-ups

Use a 55-lb. dumbbell for the snatches.

Harper

Harper

Complete as many rounds as possible in 23 minutes of:

9 chest-to-bar pull-ups

135-lb. power cleans, 15 reps

21 squats

400-meter run with a 45-lb. plate

Friday 151225

4 rounds for time of:

Run 800 meters

50 wall-ball shots, 20-lb. ball

Thursday 151224

Thruster 3-3-3-3-3-3-3 reps

Tuesday 151222

Complete as many rounds as possible in 10 minutes of:

100-meter walking lunge with 45-lb. plate overhead

30 GHD sit-ups