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