August 2011

Saturday 110806

Team workout

Each team will consist of 4 athletes, 2 men and 2 women.

Each team member completes for time:
20 Shoulder to overhead (Men 135 lbs, Women 95 lbs)
30 Pull-ups
40 Box jumps (Men 24” box, Women 20” box)
50 Double unders
Row 500 Meters
Then,
Row 500 Meters
50 Double unders
40 Box jumps
30 Pull-ups
20 Shoulder to overhead

All 4 members will work their way through the exercises at the same time, but must start one at a time and may not move on to the next exercise until the member ahead of them has finished it. The entire team must complete moving through the first series of exercises before the first member can begin working through the second series.

Post time to responses.

Friday 110805

For time:
50 Farmer walking lunge steps (Men 45 lb dumbbells, Women 30 lb dumbbells)
10 Burpees
40 Sit-ups (feet anchored and hands interlaced behind head)
20 Dumbbell thrusters (Men 45 lb dumbbells, Women 30 lb dumbbells)
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Pull-ups
20 Ring dips
40 Box jumps (Men 24” box, Women 20” box)
10 Dumbbell hang squat cleans (Men 45 lb dumbbells, Women 30 lb dumbbells)
50 Double unders

Post time to responses.

Thursday 110804

3 Rounds for time of:
21 Hang squat cleans (Men 95 lbs, Women 65 lbs)
400 Meter run

Post time to responses.

Wednesday 110803

For time:
1 Rope climb
20 Push-ups (Hands released at the bottom)
30 Box jumps (Men 24” box, Women 20” box)
2 Rope climbs
30 Push-ups
40 Box jumps
3 Rope climbs
40 Push-ups
50 Box jumps

Post time to responses.

Tuesday 110802

As many rounds as possible in 12 minutes of:
3 Deadlifts (Men 315 lbs, Women 205 lbs)
6 Burpees
12 Toes to bar

Post rounds to responses.