Metcon:
30-20-10
Pushup
KB Swings
Wednesday 31 March 2010
Tuesday 30 March 2010
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
Sunday 28 March 2010
Muscle Ups
FRIDAY 100326
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Compare to 091005.
Thursday 25 March 2010
Wednesday 24 March 2010
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
Post time to comments.
Monday 22 March 2010
Dead Lifts & Double Unders
MONDAY 100322
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Post time to comments.
Sunday 21 March 2010
Thursday 18 March 2010
Monday 15 March 2010
Tabata Squats
20 seconds of squats
followed by 10 seconds of rest
8 rounds
Lowest score on any of the rounds is your score
Wednesday 10 March 2010
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
Post time to comments.
Thursday 4 March 2010
Wednesday 3 March 2010
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
Post time to comments.
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