January 11, 2013
Friday 130111
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post time to responses.
Compare to July 11, 2012.
January 2013
January 10, 2013
Thursday 130110
As many rounds as possible in 20 minutes of:
5 Chest to bar pull-ups
10 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
15 Kettlebell swings (Men 55 lbs, Women 35 lbs)
Post rounds to responses.
January 9, 2013
Wednesday 130109
For time:
30 Muscle ups
or
“G.I. Jane”
For time:
100 Burpee’s with a pull-up to an 8 foot bar.
Post workout of choice and time to responses.
January 8, 2013
Tuesday 130108
21-15-9 rep rounds for time of:
Dumbbell push press (Men 45 lb dumbbells, Women 30 lb dumbbells)
Dumbbell hang squat clean
Dumbbell overhead carry (reps x 10 is how many feet to walk)(For example: 21=210’, 15=150’ & 9=90’)(set a distance of 30′ and perform shuttle runs)
January 7, 2013
Monday 130107
As many rounds as possible in 10 minutes of:
7 Toes to bar
7 Sumo Deadlift High Pull (Men 95 lbs, Women 65 lbs)
7 Box jump overs (Men 24” box, Women 20” box)
Post rounds to responses.
