Thursday 1/31/13

Deadlift 3-3-3-3-3 reps

Post loads to comments.

AND

Work on Weaknesses.

http://johnnyswod.blogspot.com/

Wednesday 1/30/13

"Sean" For time:
-Ten rounds for time of:
-11 Chest to bar pull-ups
-75 pound Front squat, 22 reps

Post time to comments.

Tuesday 1/29/13

Perform the following tests:
-L-sit for time.
-Handstand walk for distance.
-Chest to bar weighted pull-up for load.
-Snatch 1 rep for load.

Post time, distance and loads to comments.

Monday 1/28/13

"Tommy V" For time:
-115 lb. Thruster, 21 reps
-15 ft. rope climb, 12 ascents
-115 lb. Thruster, 15 reps
-15 ft. rope climb, 9 ascents
-115 lb. Thruster, 9 reps
-15 ft. rope climb, 6 ascents

Thursday 1/24/11

Three rounds for time of:
-35 pound Dumbbell squat snatch, 15 reps, right arm
-15 GHD sit-ups
-35 pound Dumbbell squat snatch, 15 reps, left arm
-15 Toes to bar

Wednesday 1/23/13

"Fight Gone Bad!"

Three rounds of:
-Wall-ball, 20 pound ball, 10 ft target (Reps)
-Sumo deadlift high-pull, 75 pounds (Reps)
-Box Jump, 20" box (Reps)
-Push-press, 75 pounds (Reps)
-Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 1/22/13

Deadlift 5-5-5-5-5 reps

Work on weaknesses today.

Monday 1/21/13

For time:
-30 Handstand push-ups
-40 Pull-ups
-50 Kettlebell swings, 1.5 poods
-60 Sit-ups
-70 Burpees

Thursday 1/17/13

"Lynne"

Five rounds for max reps of:
-Pushups
-Pull-ups

Wednesday 1/16/13

"Karen"

For time:
-150 Wallball shots, 20 pound ball

Or

For time:

-150 Burpees

Tuesday 1/15/13

For time:
-50 Box jump, 24 inch box
-50 Jumping pull-ups
-50 Kettlebell swings, 1 pood
-Walking Lunge, 50 steps
-50 Knees to elbows
-50 Push press, 45 pounds
-50 Back extensions
-50 Wall ball shots, 20 pound ball
-50 Burpees
-50 Double unders

Monday 1/14/13

BI: Snatch 4 rep max

"Cindy"
Complete as many rounds in 20 minutes as you can of:
-5 Pull-ups
-10 Push-ups
-15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
-5 Handstand Push-ups
-10 One legged squats, alternating
-15 Pull-ups

Thursday 1/10/13

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Wednesday 1/9/13

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Tuesday 1/8/13

Five rounds for time of:
10 Toes to bar
75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball

Monday 1/7/13

"Loredo"

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Thursday 1/3/13

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Wednesday 1/2/13

Happy New Year!

Three rounds for time of:
50 Squats
7 Bar muscle-ups
135 pound Hang power snatch, 10 reps