Wednesday, July 15, 2009
ten rounds for time: 10x deadlift @ 135/95-lbs. 10x pushup
Tuesday, July 14, 2009
three rounds for time: 21x burpee 500m row 21x swing @ 55/35-lbs.
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 […]
Saturday, July 11, 2009
turkish get-up (max attempt) 3-3-3-3-3-3
Friday, July 10, 2009
back squat (max attempt) 2-2-2-2-2
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.
Wednesday, July 8, 2009
five rounds for time: 10x lunge @ 55/35-lbs. 15x swing
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
Monday, July 6, 2009
for time: 100x sumo deadlift high-pull @ 75/55-lbs. 150x double under 100x sit-up 200x double under
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.