c2 - woo hoo

Five rounds for time of:
Row 500 meters
35 pound Dumbbell thruster, 15 reps
15 pull-ups

Post time to comments.

Substitute 400 meter run where C2 Rower not available.

Snatch

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Five rounds for time of:
Push-jerk 95 lbs, 15 reps
15 L pull-ups

Post time to comments.

Squats

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 051213.

Run and Fun

Run 400 meters
50 Wall-ball shots
30 Pull-ups
Run 800 meters
30 Pull-ups
50 Wall-ball shots
Run 400 meters

Post time to comments.

Rest Day

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.


compare to Feb 20 2006 and Nov 03 2005

"Helen"

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

Compare to 051212.

Push Jerk

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments

Compare to 060105.

Rest

Pull-ups

Pull-ups, 30 seconds on/ 30 seconds off, 15 intervals.

Post total number of pull-ups to comments.

71/2 min heart attack

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Post score to comments.

50

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

Post time to comments.

Compare to 060129.

Rest Day

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 051210.

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

Hang Clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Rest Day

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 060126.

Saturday 060311
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 060208

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Friday 060310
Complete as many rounds as you can in twenty minutes of:
65 pound push press, 12 reps
10 pull-ups

Wednesday 060308

"J.T."

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

Post time to comments.

Compare to 060203.

Tuesday March 07, 2006

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

"Fran"

"Fran"

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

Post time to comments.

Rest Day

30 Muscle-ups

For time:
30 Muscle-ups

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Overhead squat

Overhead squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

Post rounds and fractions of rounds completed to comments.

Rest Day