Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Rich Froning: 20/22-20/20-19/20-18/20-17/20 (195lb bench/strict pull-ups).

Post reps for both exercises in all rounds.

Compare to 120316.

Karen

"Karen"

For time:

150 Wallball shots, 20 pound ball

Austin Medford 5:08, Rebecca Voigt 6:12 (14lb ball). Post time to comments.

Compare to 110206.

Thursday 130110

Complete five rounds of:

On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps

15 Ring Push-ups

Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

Wednesday 130109

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Jenny LaBaw 16:57 (20" box, 14lb ball). Post time to comments.

Compare to 120802.

Tuesday 130108

Split Jerk 1-1-1-1-1-1-1 reps

Misiovala Tupe 315-325(f)-325-335-345-360-370lbs. Post loads to comments.

Compare to 110918.

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Valerie Voboril 26 rounds (Cindy). Post your choice of girls and rounds completed to comments.

Compare to 120610.

Saturday 130105

Overhead Squat 3-3-3-3-3 reps

Rich Froning 245-265-285-305-335(fail)lbs, Dan Bailey 215-225-235-245-275lbs, Talayna Fortunato 170-180-190-200-205lbs.

Post loads to comments.

Compare to 120907.

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Graham Holmberg 2:04. Post time to comments.

Compare to 120718.

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.

Compare to 120906.

Tuesday 130101

Five rounds for time of:

10 Toes to bar

75 pound Power snatch, 10 reps

10 Wall ball shots, 20 pound ball

Marcus Hendren 6:33. Post time to comments.