Monday 040322

Rounds at 21-18-15-12-9-6 and 3 reps, for total time, of:

Power clean 95 pounds

Sit-ups

Back extensions

Reduce load if needed. Post time to comments.

Sunday 040321

Three rounds for time of:

400-meter run

35-pound dumbbell "thruster," 21 reps

Post time to comments.

Saturday 040320

Five rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

This is "Barbara" without the rests. Post time to comments.

Thursday 040318

For fun:

50 Sit-ups

50 Back Xtn�s

40 Sit-ups

40 Back Xtn's

30 Sit-ups

30 Back Xtn's

20 Sit-ups

20 Back Xtn's

10 Sit-ups

10 Back Xtns's

Comment.

Wednesday 040317

"Gwen"

Clean & Jerk 15-12- and 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 to comments.

Compare to 030525, 030630, 030801, 030902, 030922 and 040120.

Tuesday 040316

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:

50 Jump and touch

40 Squats

30 Sit-ups

20-Push-ups

10 Pull-ups

Sunday 040314

Run or row 10K

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