May 13, 2008
Tuesday 080513
5 Rounds for time:
7 Pull Ups
7 Thrusters ( Men 95 pounds, Women 65 pounds )
7 Ring Dips
7 Burpees
Post time to responses.
May 12, 2008
Monday 080512
“Nancy”
5 Rounds for time of:
400 Meter run
15 Overhead squats (Men 95 lbs, Women 65 lbs)
Post time to responses.
May 11, 2008
Sunday 080511
Rest day
or
4 Rounds for time of:
400 Meter run
25 Burpees
Post time to responses.
May 10, 2008
Saturday 080510
5 Rounds for total reps completed.
Max reps on Bench Press (Men Bodyweight, Women 2/3 Bodyweight) followed immediately by a max set of Kettlebell Swings (Men 55lbs, Women 35lbs).
Rest 4 minutes in between rounds. Repeat for 5 rounds.
Post total reps to responses.
May 9, 2008
Friday 080509
“Fight Gone Bad!”
Three rounds of:
Wall-ball, (Men 20 pound ball, Women 12 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 45 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 45 pounds) (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to responses.
Click here for a video demo and explanation of “Fight Gone Bad!”
