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

Friday 040227

Back squats

5-3-3-2-2-2-1-1-1-1 reps

Rock bottom! Post loads to comments.

Thursday 040226

Tabata push-up

Run 800 meters

Tabata sit-ups

Run 800 meters

Tabata jumping pull-ups

Run 800 meters

Rest 60 seconds after each Tabata effort and after each run effort. The Tabata interval is 8 intervals of 20 seconds work and 10 seconds rest. It is scored by the least number of reps achieved in the 8 intervals.

Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second). Post score to comments.

Wednesday 040225

7 rounds of:

185 lb deadlift x 10 reps

25 double unders