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Monday 031020

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For time: Run 400 meters One arm dumbbell snatch, alternate arms, 10RM load, 40 reps. Run 800 meters One arm dumbbell snatch, alternate arms, 10RM load, 40 reps Run 400 meters. Snatch from ground and catch as low as possible. … [Read more...] about Monday 031020

Tuesday 031021

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Two rounds of: Jump rope double unders for 2 minutes One-legged, alternating L&R legs, Tabata squats. Use right leg for the first interval and left for the second, etc. 24" box jump 2 minutes Total double unders on jump rope, all squats, and box jumps for both rounds and post to comments. … [Read more...] about Tuesday 031021

Wednesday 031022

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For time: 15 Handstand push-ups 30 Pull-ups 12 Handstand push-ups 24 Pull-ups 9 Handstand Push-ups 18 Pull-ups 6 Handstand Push-ups 12 Pull-ups 3 Handstand Push-ups 6 Pull-ups Use assistance for the pull-ups and substitute a standing dumbbell shoulder press (no hips!) for the handstand push-ups if needed, but select load and assistance so that the first couplet of 15 Handstand … [Read more...] about Wednesday 031022

Thursday 031016

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For time: 80 squats 40 dumbbell swings (50lb dumbbell) 20 pull-ups 64 squats 32 dumbbell swings 16 pull-ups 50 squats 24 dumbbell swings 12 pull-ups 32 squats 16 dumbbell swings 8 pull-ups 16 squats 6 dumbbell swings 4 pull-ups This comes from Duffy "Don�t-need-no-stinkin-rest" Gaver. The time to beat is 22:43! … [Read more...] about Thursday 031016

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