For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups
Post time to comments
20070731
20070730
20070727
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
20070726
20070725
20070724
20070723
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
20070720
20070719
20070718
20070717
20070716
Back at it....
Monday 7-16-07
Hang squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
or
5 ROUNDS FOR Time:
30 seated rows
20 push ups
10 dips
5 box jumps
run 1 min on tm
Hang squat clean 1-1-1-1-1-1-1 reps
Post loads to comments.
or
5 ROUNDS FOR Time:
30 seated rows
20 push ups
10 dips
5 box jumps
run 1 min on tm
20070713
20070712
Thursday 7/12/07
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post time to comments.
20070711
Wednesday
WOD
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
We will be doing some other things as well to ease you guys in...no worries.
Back Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
We will be doing some other things as well to ease you guys in...no worries.
20070710
20070709
DAY ONE...OFFICIALLY
The blogging has begun....bear with us. We are excited about getting started, and I already feel sorry for my guys coming tonight...Tabata what?! I am sure classic pictures will follow.
WOD
Monday 070709
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
WOD
Monday 070709
Tabata Sumo deadlift high pull, 45 pound barbell
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals.
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
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