Wyk

Wyk

5 rounds for time:

225-lb. front squats, 5 reps

15-foot rope climbs, 5 ascents

Run 400 meters with a 45-lb. plate

Thursday 140626

4 rounds for time of:

50-calorie row

40 GHD sit-ups

30 pull-ups

Wednesday 140625

Body-weight back-squat ladder

Rest 5 minutes

3/4 body-weight push-press ladder

Rest 5 minutes

1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Tuesday 140624

4 rounds for time of:

50 squats

40 back extensions

30 push-ups

Sunday 140622

Complete as many rounds as possible in 20 minutes of:

95-lb. thrusters, 5 reps

95-lb. hang power cleans, 7 reps

95-lb. sumo deadlift high-pulls, 10 reps

Saturday 140621

10 sprints for time:

Run 100 meters

Rest as needed between efforts. Post best and worst times to comments.

Compare to 070529.

Friday 140620

10 rounds for time of:

3 weighted pull-ups, 45 lb.

5 strict pull-ups

7 kipping pull-ups

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Wednesday 140618

3 rounds for time of:

25 GHD sit-ups

205-lb. clean and jerks, 5 reps

The Ghost

The Ghost

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Monday 140616

Snatch balance 1-1-1-1-1-1-1