Saturday 060107

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound 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.

Friday 060106

For time:

Run 800 meters

Clean 155 lbs, 9 reps

Run 600 meters

Clean 115 lbs, 15 reps

Run 400 meters

Clean 85 lbs, 21 reps

(Woman use 95 lbs, 75 pounds, and 65 pounds)

Thursday 060105

Push Jerk 3-3-3-2-2-2-1-1-1 reps

Tuesday 060103

Two rounds for score of:

Tabata Squats

Muscle-up for four minutes

Rest

No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

Compare to 040703.

Linda

"Linda"

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

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Sunday 060101

30-25-20-15-10 and 5 rep rounds of:

Burpee

L Pull-up

Friday 051230

Deadlift 3-2-2-2-1-1-1-1-1 reps

Thursday 051229

For time:

Run 1,600 meters

Bench press, body weight, 21 reps

Run 800 meters

Bench press, body weight, 15 reps

Run 400 meters

Bench press, bodyweight, 9 reps

Wednesday 051228

For time:

50 Wall-ball shots

50 Pull-ups

35 Wall-ball shots

35 Pull-ups

20 Wall-ball shots

20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Monday 051226

Three rounds for time of:

Walking lunge, 100 ft

50 Squats

25 Back extensions