Push and Swing

Metcon:

30-20-10
Pushup
KB Swings

A New Dawn

Strength:

Max KB swings in 5 mins;
Max Double Unders in 3 mins

Metcon:

AMRAP in 15 mins of:

5 Shoulder Press 40/30kg
5 Power Clean 40/30kg
5 Deadlift 40/30kg

Muscle Ups

FRIDAY 100326

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 091005.

Snatch

THURSDAY 100325

Snatch 1-1-1-1-1-1-1 reps

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Pull, Jump & Sit

TUESDAY 100323

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

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Dead Lifts & Double Unders

MONDAY 100322

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

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Dead Lift & Pull -Ups

10-9-8-7-6-5-4-3-2-1

70kg DL

Pull-Ups

Post time

Half Angie

50 Pull ups

50 Push ups

50 Sit ups

50 Squats

Unpartioned

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Fran

Fran

21-15-9

40kg thrusters

Pull ups

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SDHP & Push

AMRAP of

10 SDHP 20kg

10 Push Ups

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Tabata Squats

20 seconds of squats

followed by 10 seconds of rest

8 rounds

Lowest score on any of the rounds is your score

Helen

SUNDAY 100307

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Shoulder Press

Shoulder Press 3-3-3-3-3-3-3

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Body Weight Madness

SATURDAY 100227

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

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