Sunday 040912

Working one minute and then resting one minute, for 20 minutes, how many reps of 95 pound Clean and Jerk can you total?

Friday 040910

Repeat 5 rounds for time of:

10 Dumbbell squat cleans (taken from ground each rep)

10 Dumbbell overhead lunges (alternating: left & right legs)

10 Dumbbell thrusters

Sum bodyweight and dumbbells' combined weight, and divide by time in seconds for score. Post score to comments.

Thursday 040909

For as long as you can continue, up to 30 minutes:

1 Muscle-up every 15 seconds

OR

10 Pull-ups and 10 dips every minute

Wednesday 040908

For time:

25 Burpees with 30-pound dumbbells, 25 L Pull-ups

20 Burpees with 30-pound dumbbells, 25 L Pull-ups

15 Burpees with 30-pound dumbbells, 25 L Pull-ups

In essence, this combines the burpee with the thruster.

Monday 040906

Run 5K

Sunday 040905

Three rounds for time of:

Knees to elbows, 21 reps

1 1/2 pood Kettlebell swing, 21 reps

Push-ups, 21 reps

Rope climb, 3 trips

20 inch Box jump, 21 reps

Back extension, 21 reps

Walking lunge, 150 ft

Saturday 040904

Thursday 040902

Ten rounds for time of:

5 Handstand push-ups

10 Pull-ups

Wednesday 040901

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

"Helen"

"Helen"

Three rounds for time:

Run 400 meters

1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 040414 and 040108.