Thursday 090806

Three rounds for time of:

21 L-Pull-ups

15 ft. L-rope climb, 3 ascents

Wednesday 090805

Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

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 090329.

Sunday 090802

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Saturday 090801

Back Squat 1-1-1-1-1-1-1 reps

Nicole

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Wednesday 090729

Run 10 K

Tuesday 090728

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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

Saturday 090725

Complete as many rounds as possible 20 minutes of:

10 Wallball shots, 20 pound ball

10 GHD Sit-ups

10 Back extensions