Monday
CF = 30 Squat Clean and Jerks (155 pounds for men, 105 pounds for women)
EI = Run 2 miles; 20:10 until completion. 20 seconds on, 10 seconds off. Complete stop/rest on the 10 second rest period. Post Times/Rounds To Comments:
Tuesday
Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups
Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.
Wednesday
"Barbara" = Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Thursday
Run 30 minutes for max distance.
Friday
"Lumberjack 20"
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Saturday
Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent
EI (optional) = Run: 3x1000m, 2 min Recoveries, Best possible pace
Kris and I ran the Tabata 2 miles in 49 rounds (24:25).
ReplyDelete30 Clean and Jerks (135#) in 17:56
ReplyDelete24:50 = Scaled Tuesday WOD:
ReplyDeleteThree rounds for time of:
7 jumping Muscle-ups
3 Handstand push-ups
10 Burpee pull-ups
5:04, 4:27, 6:18, 5:35, 5:38 = 39:02 total = Scaled Weds. WOD:
ReplyDelete"Barbara Lite" = Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest precisely three minutes between each round.
40:53 = Scaled "Lumberjack 20":
ReplyDelete20 Deadlifts (205 lbs)
Run 400m
20 KB swings (35 pound plate)
Run 400m
20 Overhead Squats (95 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 Barbell Squat Cleans (75 lbs)
Run 400m