complete 6 rounds for time:
8x thrusters
8x recline row
8x elbows to knees
20x rope slams
Monday, February 28, 2011
Saturday, February 26, 2011
110226
complete for time:
50x pull up
50x burpee
50x wall ball, 20lb ball
50x kb swing, 50lb
3x kb rack walk, 50lb/50yards
1x 400m run
scott: 16:34
anthony: 21:15
50x pull up
50x burpee
50x wall ball, 20lb ball
50x kb swing, 50lb
3x kb rack walk, 50lb/50yards
1x 400m run
scott: 16:34
anthony: 21:15
Thursday, February 24, 2011
110224
AMRAP in 10 minutes:
10x dead lift, 135lb
10x 1-arm kb high pull (alt arms), 50lb
10x push up
Scott: 9 rounds
10x dead lift, 135lb
10x 1-arm kb high pull (alt arms), 50lb
10x push up
Scott: 9 rounds
Wednesday, February 23, 2011
110223
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of the following for time:
squats, 185lb
hand stand push up
ghd sit ups
pull ups
scott 17:16
squats, 185lb
hand stand push up
ghd sit ups
pull ups
scott 17:16
Monday, February 21, 2011
110221
6 rounds for time:
10x burpee
10x kb swing, 32kg
10x medicine ball side-to-side
10x swimmers, heavy resistance bands
20x rope slams, 2" rope
scott: 10:24
10x burpee
10x kb swing, 32kg
10x medicine ball side-to-side
10x swimmers, heavy resistance bands
20x rope slams, 2" rope
scott: 10:24
Sunday, February 20, 2011
110220
complete for time:
run 800m
50x t-stabilization push ups
50x rope slams
50x kb swing, 50lb
50x ins-and-outs
50x 45lb-plate overhead lunges
scott: 14:26
run 800m
50x t-stabilization push ups
50x rope slams
50x kb swing, 50lb
50x ins-and-outs
50x 45lb-plate overhead lunges
scott: 14:26
Saturday, February 19, 2011
110218
complete 6 rounds for time:
8x box jump
8x ring dip
8x kettlebell swing, 32kg
8x ghd back extensions
scott: 8:48
8x box jump
8x ring dip
8x kettlebell swing, 32kg
8x ghd back extensions
scott: 8:48
Thursday, February 17, 2011
110217
complete 4 rounds for time:
8x dumbbell clean/thruster, 35lb
sprint 50 yards
8x right arm kettlebell high-pull, 24kg
8x left arm kettlebell high-pull, 24kg
sprint 50 yards
Scott: 8:23
extra credit: run 1/2 mile
8x dumbbell clean/thruster, 35lb
sprint 50 yards
8x right arm kettlebell high-pull, 24kg
8x left arm kettlebell high-pull, 24kg
sprint 50 yards
Scott: 8:23
extra credit: run 1/2 mile
Wednesday, February 16, 2011
110216
3 rounds for time:
run 800m
20x push press, 115lb
20x kb sumo dead lift high pull, 32kg
scott: 16:36
run 800m
20x push press, 115lb
20x kb sumo dead lift high pull, 32kg
scott: 16:36
Sunday, February 13, 2011
Saturday, February 12, 2011
Thursday, February 10, 2011
110210
complete for time:
40x db clean/press, 45lb
40x box jump, 24"
40x knees to elbows
scott: 5:29
40x db clean/press, 45lb
40x box jump, 24"
40x knees to elbows
scott: 5:29
Wednesday, February 9, 2011
110209
3 rounds for time:
25x kb swing, 50lb
25x push up
25x sit up
25x squat
scott: 8:24
2x 1 minute plank (30 sec rest in between)
25x kb swing, 50lb
25x push up
25x sit up
25x squat
scott: 8:24
2x 1 minute plank (30 sec rest in between)
Saturday, February 5, 2011
110205
4 tabata rounds
1 min rest between rounds
recline row
t-stabilization push up
burpee
kb high pull, 32kg
sand bag split jumps
ins-and-outs
1 min rest between rounds
recline row
t-stabilization push up
burpee
kb high pull, 32kg
sand bag split jumps
ins-and-outs
Thursday, February 3, 2011
Wednesday, February 2, 2011
110202
6 rounds for time:
6x hand stand push up
8x cleans, 115lb
10x box jumps, 24"
12x ghd back extensions
scott:12:26
6x hand stand push up
8x cleans, 115lb
10x box jumps, 24"
12x ghd back extensions
scott:12:26
Tuesday, February 1, 2011
110201
7 rounds for time:
14x push ups w/ hands balancing on medicine balls
14x medicine ball leg reaches (7x each leg), 12lb mb
7x ins-and-outs
14x kn high pull, 88lb
Scott: 10:38
14x push ups w/ hands balancing on medicine balls
14x medicine ball leg reaches (7x each leg), 12lb mb
7x ins-and-outs
14x kn high pull, 88lb
Scott: 10:38
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