Comments on: November 30, 2009

By: Phillip

Phillip — Tue, 01 Dec 2009 19:30:07 +0000

Back squat 3×5 at 205

21 15 9
35 lb. d bell shoulder press
Kip pull up
K bell swing 45 lb

13:29 quit being a weeny on the kips.

By: Liz

Liz — Tue, 01 Dec 2009 16:07:19 +0000

Back squat
warm-up:
5 x 75
3 x 85
2 x 95

Workset: 5-5-5 x 110

21-15 & 9 rep rounds for time of:

Handstand push-ups (head to abmat + blue foam situp mat)

Chest to bar pull-ups (did chin to bar)

Kettlebell swings (Men 70 lbs, Women 45 lbs) (did 35#)

Time – 8:45

By: Ginny

Ginny — Tue, 01 Dec 2009 15:22:27 +0000

Treadmill 5K
25:50

By: Dan

Dan — Tue, 01 Dec 2009 03:44:55 +0000

Back squats:
Working sets 2X5 @ 165 1×5 @175

21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)

13:18 modified the HSPU & KB swings

By: Matt S

Matt S — Tue, 01 Dec 2009 03:17:55 +0000

21-15 & 9 rep rounds for time of:

Handstand push-ups

Chest to bar pull-ups

Kettlebell swings (70Ibs)

10:36ish?

Back Squat:

3 x 5 @ 210

Linda! I forgot the pumpkin roll thingy!

By: Linda

Linda — Tue, 01 Dec 2009 02:57:56 +0000

21-15 & 9 rep rounds for time of:

Handstand push-ups (subbed shoulder press w/15 lb dumb bells)

Chest to bar pull-ups (subbed ring pulls)

Kettlebell swings (used 25#)

Time=13:24

Back Squat
3 sets of 5 @ 75#

By: Loren

Loren — Tue, 01 Dec 2009 01:51:32 +0000

21-15 & 9 rep rounds for time of:

Handstand push-ups

Chest to bar pull-ups

Kettlebell swings (Men 70 lbs, Women 45 lbs)
=9:49

Back Squat
3X5 @ 325

By: Paige

Paige — Tue, 01 Dec 2009 01:39:09 +0000

back squats 3×5=120

21-15 & 9 rep rounds for time of:

Handstand push-ups (head to abmat)

Chest to bar pull-ups

Kettlebell swings (Men 70 lbs, Women 45 lbs)

time=10:41

By: Samantha

Samantha — Tue, 01 Dec 2009 00:22:38 +0000

Back Squats
Warm-up sets
1×5 @ 35
1×3 @ 65
1×2 @ 115
Work sets
3×5 @ 150

21-15 & 9 rep rounds for time of:

Handstand push-ups (15# bumper+abmat+pushup mat)

Chest to bar pull-ups (with black band)

Kettlebell swings (Men 70 lbs, Women 45 lbs)

All HSPU’s were forehead to mat
Time: 15:41

By: Kevin

Kevin — Mon, 30 Nov 2009 23:26:48 +0000

Back Squat
180 x 5 x 1
230 x 3 x 1
280 x 2 x 1
330 x 5 x 1

21-15 & 9 rep rounds for time of:
Handstand push-ups
Chest to bar pull-ups
Kettlebell swings (Men 70 lbs, Women 45 lbs)
As Rx’d
All HSPU’s were nose to floor
Time – 12:00