Saturday 040821

Complete as many rounds as possible in 20 minutes of:

Bodyweight bench press, 12 reps

10 Pull-ups

Friday 040820

Seven slow rounds with no rest of:

95-pound stiff legged deadlift, 21 reps

25 Sit-ups

Thursday 040819

For twenty minutes:

Squat two minutes

Muscle-up two minutes

For any round in which you cannot do muscle-ups, do pull-ups and dips in even quantities. Post score to comments as total number of squats and total number of muscle-ups.

Tuesday 040817

For time:

21 Hip/Back Extensions

Run 400 meters

18 Hip/Back Extensions

Run 400 meters

15 Hip/Back Extensions

Run 400 meters

12 Hip/Back Extensions

Run 400 meters

9 Hip/Back Extensions

Run 400 meters

6 Hip/Back Extensions

Run 400 meters

3 Hip/Back Extensions

Run 400 meters

Use the snake motion depicted. No momentum.

Monday 040816

Overhead Squat 5-5-5-5-5-5-5

"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, and 040105.

Friday 040813

Five rounds for time:

Run 400 meters

95-pound barbell thruster, 21 reps

Wednesday 040811

Clean and Jerk 1-1-1-1-1-1-1-1-1-1

Thursday 040812

How many rounds in 20 minutes of:

L-hold 60 seconds

15 knees to elbows

15 reverse hyper extensions

15 sit-ups

15 back extensions

Monday 040809

For time:

30 Muscle-ups