Smykowski

"Smykowski"

For time:

Run 6k

60 Burpee pull-ups

If you've got body armor or a thirty pound vest, wear it.

Wednesday 130703

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up

Box jump, 30 inch box

GHD sit-up

Monday 130701

Behind the neck Jerk 1-1-1-1-1-1-1

Sunday 130630

21-15-9 reps of:

225 pound Deadlift

135 pound Overhead squat

Saturday 130629

For time:

Bike 3000 meters

75 Kettlebell swings, 1.5 pood

Row 1000 meters

60 Wall ball shots, 20 pound ball

Run 800 meters

45 Pull-ups

Thursday 130627

Complete as many rounds as possible in 12 minutes of:

10 Burpees

25 Double-unders

Bruck

"Bruck"

Four rounds for time of:

Run 400 meters

185 pound Back squat, 24 reps

135 pound Jerk, 24 reps

Tuesday 130625

Five rounds for time of:

275 pound Deadlift, 5 reps

25 Sit-ups

Sunday 130623

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

Fight Gone Bad!

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 130118.