three rounds for time:
21x swing @ 55/35-lbs.
10 rounds for time:
3x weighted pull-up @ 45/30-lbs.
5x strict pull-up
For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination of a set.
This workout is scored by both the time and number of sets completed.
turkish get-up (max attempt)
back squat (max attempt)
three rounds, each for time; rest exactly three minutes between rounds:
15x clean and jerk @ 95/65-lbs.
This workout is scored by all three times.
five rounds for time:
10x lunge @ 55/35-lbs.
30x overhead squat @ 65/45-lbs.
25x overhead squat
20x overhead squat
15x overhead squat
10x overhead squat
5x overhead squat
100x sumo deadlift high-pull @ 75/55-lbs.
150x double under
200x double under
as many repetitions as possible; rest as long as previous effort:
30” wall ball @ 20/14-lbs.
1′ wall ball
90″ wall ball
2′ wall ball
2.5′ wall ball
3′ wall ball
This workout is scored by the total repetitions completed.
Compare results to January 28, 2009.
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