Complete the following for time
2 rounds of:
20 Ring Rows
20 Box Jump, 24/20
20 Kettlebell Swings
20 Push-ups
20 Burpees
20 Wall Balls, 20/14
20 Sit-up
9-30-11
Conga Line: Rope Climb & Ring Dips
Set the rings up near the rope. Send the first athlete up the rope and he has 60 seconds in which to make as many ascents as he can. At the sixty-second mark he is to descend the rope and as he steps away from the rope the second athlete begins the rope climb while the first goes to the rings for dips. Both have another 60 second to complete as many ascents and dips as they are able. Move at this rate until the entire team has moved through 5 rounds of the pair.
9-29-11
Complete the following:
Bottom-to-bottom Tabata Squats
Run 1 mile
BREAKDOWN: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest in the bottom of the squat position. The rest position is the bottom position. Immediately after rising up from the last tabata squat complete the 1 mile run.
9-28-11
Complete the following for time
7 rounds of:
7 KB Power Snatch (RT) 1.5 pood
7 KB Power Snatch (LT) 1.5 pood
7 Toes to bar
9-27-11
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts, 155/95
12 Push-ups
15 Box jumps, 24/20
9-23-11
For Max Load:
Weighted Push-up
Rest 5 mins
4 rounds for max reps of:
0:30 Push press, 0:15 off
0:30 Box Jumps 20″, 0:15 off
0:30 Double Unders
Rest 1:00 between rounds.
9-21-11
Complete the following for time
3 rounds of:
Run 400 meters
6 Hang cleans, 135/95
12 Kettlebell swings, 1.5 pood/1 pood
