Wednesday 040929

Hang power clean 3-2-2-2-1-1-1-1-1

Tuesday 040928

For time:

Row 1000 meters

95 pound barbell Thruster, 21 reps

21 Pull-ups

Row 750 meters

95 pound barbell Thruster, 15 reps

15 Pull-ups

Row500 meters

95 pound barbell Thruster, 9 reps

9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Sunday 040926

Run 10K

Saturday 040925

For time:

Run 800 meters

Rope climb 30 feet

Dumbbell Snatch balance 30 reps

Lunge 30 steps

30 Pull-ups

Dumbell Swing 30 reps

24 inch Box jump 30 reps

Rope climb 30 feet

Dumbell Push press 30 reps

Run 800 meters

There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.

Friday 040924

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

Wednesday 040922

Five rounds for time of:

Run 400 meters

21 Sit-ups

21 Back Extensions

21 Knees to elbows

"Gwen"

"Gwen"

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Report load and any advances to comments.

Compare results to: 030525,030630,030801,030902, 030922, 040120, 040317 and 040715.

"Chelsea"

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?

“Chelsea”

“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. Greg Amundson has done +4.

Compare results to: 030907, 031203, 040105, and 040815.

Saturday 040918

Front Squat with 5 second hold at bottom: 3-3-3-3-3-3-3 reps.