Archive for November, 2009

For time:
Row 1K
50 Thruster
Row 1K

How many rounds can you complete in 20 minutes?
12 Bench press
12 Pull-ups

Back Squat 5-3-2-1-2-3-5 reps

Rest

or

100 pull ups or jumping pull ups for time.

“Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision.”

Muhammad Ali

“Elizabeth”

21-15-9 reps of:
Clean
Ring dips

Use bar dips or 3x push ups instead of ring dips.

4 rounds for time of:
30 Wall-ball shots
30 Sit-ups
Run 400 meters

7 rounds for time of:
10 Deadlifts
15 Jumping towel pull ups

Rest

or

Run 2km

rest for time it took to complete 2 km

Run 2km

If your second time is more than 10secs slower than your first that’s a foul do 100 squats.

“The fight has commenced, get to fighting or get away”

Wyatt Earp

During the gunfight at the OK Corral

Deadlift 3RM load maximum number of sets in twenty minutes.

Row 1000 meters
21 Thruster
15 Pull-ups

Row 750 meters
18 Thruster
12 Pull-ups

Row 500 meters
15 Thruster
9 Pull-ups

Rest 2 minutes between each round. Time each round seperately and post times to comments.