For technique/load:
Deadlift
5-5-5-5-5
Then…
For time:
50 reps Burpee/Wall balls
8-2-11
Complete 3 rounds for time of:
Run 400m
10 Deadlifts, 155/95
20 Kettlebell swings, 53/35
30 Sit ups
I hope that the Department of Labor and Child Services doesn’t monitor my website. 🙂
9-1-11
Complete 5 rounds of the following:
20 reps Bench press
20 reps Pull ups
* Not for time
* Bench Press – perform bench press using body weight. If body weight is too heavy, perform at 50% of 1 rep max. Ideally, the weight should be so much that you should be able to perform 20 consecutive reps on your first round.
* Pull ups – Perform as strict as possible. Kipping and butterfly after you can no longer perform strict. Scaled versions include: band-assisted, jumping and ring rows.
8-31-11
Complete the following for time:
Run 400 meters
50 Push press, 75/55
Run 400 meters
50 Box jumps, 20 inch box
Run 400 meters
50 Sumo dead lift high pull, 75/55
Run 400 meters
50 Wall ball shots, 20/14
8-30-11
Complete As Many Rounds As Possible in 10 mins of:
10 Clean and Jerks (135/95)
25 Double unders
10 Bar-facing burpees
8-29-11
For Technique/Load:
Back Squat
5-5-5-5-5 reps
*between each set do 1 min hollow rocks
Then for time:
150 kettlebell swings 55/35 lbs
8-26-11
“Nancy”
Five rounds of:
400 meter run
15 overhead squats (95/65)
Complete in as short a time as possible.
8-24-11
For Time:
10 Handstand Push-ups
20 Wall Ball Shots (20/10)
30 Toes to Bar
40 Power Cleans (115/75)
50 Burpees
60 Sumo Deadlift High-Pull (65/45)
