December 2014

December 29, 2014

Monday 141229

Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters

The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is
both dumbbells combined).

Post dumbbell weight used, total minutes completed and total rounds completed thereafter.

Compare to June 3, 2014.

Michelle (KB swing)

New Years Hours:

Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm

Thursday, January 1st-10:00am

Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm

December 29, 2014 Read More »

December 27, 2014

Saturday 141227

In front of a clock set for 12 minutes:

1 Minute of squat cleans (135#, 95#)

1 Minute of push jerks

2 Minutes of squat cleans

2 Minutes of push jerks

3 Minutes of squat cleans

3 Minutes of push jerks

Post reps to responses.

 

When clock hits 20 minutes start:

 

As many rounds as possible in 20 minutes of:

3-15’ Rope climbs

6 Muscle ups

9 Handstand push-ups

12 Alternating one arm kettlebell snatches (55#, 35#)

Substitute wall climbs for muscle ups and dips for handstand push-ups.

Post rounds to responses.

Lane (Toes through rings)

New Years Hours:

Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm

Thursday, January 1st-10:00am

Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm

December 27, 2014 Read More »

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