Wednesday 140423

For reps:

With a 4 minute time limit:

400 Meter run

Max rep wall climbs with remaining time

rest 1 minute

With a 4 minute time limit:

400 Meter run

Max rep deadlifts with remaining time (Men 315 lbs, Women 205 lbs)

rest 1 minute

With a 4 minute time limit:

400 Meter run

Max rep Muscle ups or pull-ups with remaining time

rest 1 minute

With a 4 minute time limit:

400 Meter run

Max rep burpee box jump overs (Men 24” box, Women 20”box)

Athletes choice of order.

Post score to responses.

Compare to January 19, 2013.

Tuesday 140422

5 Rounds for time of:

20 Hand release push-ups

15 Toes to bar

10 Game standard box jumps (Men 30” box, Women 24” box)

Post time to responses.

Monday 140421

“The Bear Complex”
7 Sets of the sequence:
Power clean
Front squat
Push press
Back Squat
Push press
5 Rounds

Rest as needed between rounds.

Click here for a video demo and explanation of “The Bear Complex”.

Post loads for each round to responses.

Compare to March 26, 2013.

Sunday 140420

Rest day

Saturday 140419

In front of a clock set for 12 minutes:

1 minute of double-unders

1 minute of alternating one arm dumbbell snatches (Men 50#, Women 30#)

2 minutes of double-unders

2 minutes of alternating one arm dumbbell snatches

3 minutes of double-unders

3 minutes of alternating one arm dumbbell snatches

Rest 3 minutes, then

In front of a clock set for 12 minutes:

Row for max calories

Rest 3 minutes, then

In front of a clock set for 12 minutes:

1 minute of burpees

1 minute of squat cleans (Men 135#, Women 95#)

2 minutes of burpees

2 minutes of squat cleans

3 minutes of burpees

3 minutes of squat cleans

Athletes choice of order.

Post results to responses.