August 16, 2010
Monday 100816
For time:
400 Meter run
50 Double unders
400 Meter run
50 Push-ups
400 Meter run
50 Pull-ups
400 Meter run
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Compare to November 2, 2009.
August 2010
August 14, 2010
Saturday 100814
3 Rounds for time of:
400 Meter run
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
10 Dumbbell thrusters (Men 45 lbs, Women 25 lbs)
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August 13, 2010
Friday 100813
“The Fireman”
For time:
Firemans carry your barbell and plates around the building
30 Muscle ups or Clean & jerk (Men 135 lbs, Women 85 lbs) or a combination of both
Firemans carry your barbell and plates around the building
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Rules: You will have a barbell and two plates. It is your choice on how you get them around the building. You can take one at a time or you could load your barbell and take the whole thing at once. Once you get back to your starting point with your barbell and plates you have to complete 30 muscle ups or clean & jerks or it can be a combination of both. After completing the 30 reps you must complete another trip or trips around the building with your barbell and plates.
August 12, 2010
Thursday 100812
21-15-9 rep rounds for time of:
Overhead squats (Men 95 lbs, Women 65 lbs)
Burpees
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