Saturday 040313

Complete 7 rounds for time of:

Bench Press 12 reps

Pull-ups max set

Score by multiplying bench press load by average number of pull-ups each round divided by number of minutes (rounded to nearest half minute) to completion, e.g., 155 pounds on bench press, 15 reps for pull-up average, 8.5 minutes to completion yields: 155X15/8.5=273.5. Post score to comments.

Friday 040312

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

This is ten sets. After a warm-up (of course) start light and increase the load each set. Rest as needed between sets to maximize load. Post loads to comments.

Wednesday 040310

Three rounds for time of:

Run 800 meters

50 Squats

40 Sit-ups

30 Push-ups

20 Pull-ups

Tuesday 040309

How many muscle-ups can you do in 20 minutes?

If you don�' have rings or a muscle-up, do as many pull-ups and dips as you can, in parcels of 7 pull-ups followed by 7 dips, in twenty minutes. Post results to comments.

Monday 040308

Complete 5 rounds for time of:

Hang squat clean/Push jerk 95 pounds, 15 reps

Run 400 meters

Saturday 040306

For time:

20 Handstand push-ups

40 Pull-ups

10 Handstand push-ups

20 Pull-ups

5 Handstand push-ups

10 Pull-ups

Handstand push-ups are off ground and nose to ground.

Friday 040305

Row 2K

Thursday 040304

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Monday 040301

For time:

30 Muscle-ups

If you're not ready for the muscle-up, then do 120 pull-ups and 120 dips.

Post time to comments.

Sunday 040229

How many rounds can you complete in 20 minutes of:

95 lb Push Jerk x 15 reps

30 Air squats