Categorized as: workout of the day

Monday, July 13, 2009

10 rounds for time:
3x weighted pull-up @ 45/30-lbs.
5x strict pull-up
7x 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.

workout courtesy of

Thursday, July 9, 2009

three rounds, each for time; rest exactly three minutes between rounds:
400m run
15x clean and jerk @ 95/65-lbs.

This workout is scored by all three times.

Tuesday, July 7, 2009

for time:
60x bodyrow
30x overhead squat @ 65/45-lbs.
50x bodyrow
25x overhead squat
40x bodyrow
20x overhead squat
30x bodyrow
15x overhead squat
20x bodyrow
10x overhead squat
10x bodyrow
5x overhead squat

Saturday, July 4, 2009

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.