Tuesday 100309

Five rounds for time of:

15 foot L-rope climb, 1 ascent

5 Parallette handstand push-ups

45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

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

Saturday 100306

For time:

5 Muscle-ups

95 pound Back squat, 15 reps

10 Muscle-ups

95 pound Back squat, 30 reps

15 Muscle-ups

95 pound Back squat, 45 reps

10 Muscle-ups

95 pound Back squat, 30 reps

5 Muscle-ups

95 pound Back squat, 15 reps

Friday 100305

21-15-9 reps of:

225 pound Deadlift

135 pound Overhead squat

Wednesday 100303

Shoulder Press 3-3-3-3-3-3-3

Tuesday 100302

8 rounds of:

Run 400 meters

Rest 90 seconds

War Frank

"War Frank"

Three rounds for time of:

25 Muscle-ups

100 Squats

35 GHD situps

Saturday 100227

For time:

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Friday 100226

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Thursday 100225

Five rounds for reps of:

1 min Wall ball shots, 20 pound

1 min 15 foot rope climb

Run 400m

Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.