Saturday 031220

7 rounds for time of:

Push-jerk 10 reps

10 Pull-ups

Friday 031219

7 rounds for time of:

Hang squat clean 15 reps

15 Push-ups

Dan

Dan

Four rounds for time of:

Overhead squat 21 reps

Run 400 meters

Tuesday 031216

Practice backwards roll to support on rings.

Use false grip and bring the rings as close to your navel as you can. If you don't have rings, do pull-ups and dips - lots of them. Post results to comments in both cases.

Monday 031215

21-15 and then 9 reps of:

Deadlift

Handstand Push-up

Saturday 031213

Two rounds for score of:

Tabata Squats

Muscle-up for four minutes

Rest

No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

Friday 031212

Give 60 minutes to practicing handstands, walking on hands, pressing to handstand, etc.

Thursday 031211

For Time:

30 reps Clean & Jerk

Tuesday 031209

How many rounds can you complete in 20 minutes of:

Hang Clean 10RM X 7

15 Sit-ups

Post load and number of rounds completed to comments.

Monday 031208

How many rounds can you complete in 20 minutes of:

Back Squat 10RM X 7

15 Pull-ups

Post load and number of rounds completed to comments.