Wednesday 130821
With a 10 minute time limit, try to complete for time:
3 Rounds of:
500 Meter row
15 Handstand push-ups
rest 3 minutes
With a 10 minute time limit, try to complete for time:
3 Rounds of:
400 Meter run
25 Burpees (touch 8’ bar)
Post results to responses.
Tuesday 130820
“Elizabeth”
21-15 & 9 rep rounds for time of:
Squat clean (Men 135 lbs, Women 95 lbs)
Ring dips
Post time to responses.
Compare to October 17, 2012.
Monday 130819
With a 10 minute time limit, try to complete for time:
5 Rope climbs
100 Double unders
4 Rope climbs
80 Double unders
3 Rope climbs
60 Double unders
2 Rope climbs
40 Double unders
1 Rope climb
20 Double unders
Rest 3 minutes
With a 10 minute time limit, try to complete for time:
5 Shoulder to overhead (Men 225, 205, 185 or 75% of 1 rep max, Women 155, 135, 125 or 75% of 1 rep max)(no rack)
50 Box jumps (Men 24” box, Women 20” box)
4 Shoulder to overhead
40 Box jumps
3 Shoulder to overhead
30 Box jumps
2 Shoulder to overhead
20 Box jumps
1 Shoulder to overhead
10 Box jumps
Post times and/or reps to responses.
Saturday 130817
For time:
400 Meter run
5 Rope climbs
100’ Sled push (Men 45 lbs + sled, Women empty sled)
10 Muscle ups or substitute burpee pull-ups
100’ Sled push
15 Ground to overhead (Men 135 lbs, Women 95 lbs)
100’ Sled push
10 Dumbbell burpee complex (Men 45 lb dumbbells, Women 30 lb dumbbells)
100’ Sled push
5 Wall climbs
400 Meter run
Post time to responses.
