“Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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290509
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
080509
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
We dedicate this workout to Tim, who is recovering from a head-on collision. We miss you Tim!!!! Get better fast so we can beat you up!
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.
Post total points to comments.
070509
For time:
400m run
20 65# OHS
400m run
20 1.5 pood KB swings
400m run
20 burpees
400m run
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060509
Push Jerk 1-1-1-1-1-1-1 reps.
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Followed by:
Five rounds for time of:
1 Weighted Pull-ups, 45 pounds
2 Strict Pull-ups
3 Kipping Pull-up
For weighted pull-ups place a 25 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
020409
“Hansen”
Five rounds for time of:
2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups
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010409
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals or total of minimums to comments.
