October 6, 2012
Saturday 121006
“The Law Man”
5 Rounds for time of:
15 Push-ups
15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
15 Pull-ups
15 Push jerk (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to May 14, 2011.
Saturday 121006
“The Law Man”
5 Rounds for time of:
15 Push-ups
15 Sumo Deadlift High Pulls (Men 95 lbs, Women 65 lbs)
15 Pull-ups
15 Push jerk (Men 95 lbs, Women 65 lbs)
Post time to responses.
Compare to May 14, 2011.
Friday 121005
As many rounds as possible in 20 minutes of:
1 Rope climb starting from seated position
20 Ring dips
300 Meter row
Post rounds to responses.
Thursday 121004
“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 April 26, 2012.
Wednesday 121003
“Fight Gone Bad”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to responses.
Compare to May 12, 2012.
Tuesday 121002
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings (Men 70 lbs, Women 45 lbs)
Post rounds completed to responses.
Compare to August 10, 2011.