Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Previous:
Rookie:
BS 125Kg (PR by 5kg)
SP 85Kg (PR by 15kg)
DL 165Kg (PR by 25kg)
Shoulder Press 3-3-3-3-3 reps
Previous Scores.. lets see some PB’s people..
Rookie: 70-75-75-77.5-80
Andrew: 60-65-65-67.5-70
Mark: 60-60-60-60-60
Run 1.6 Km
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups
Post total time and total reps plus calories (from row) to comments.
The clock runs continuously for the ten minutes after the run.
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Three rounds for time of:
Run 800 meters
50 Pull-ups
Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
Post Deadlift loads and number of Handstand push-ups to comments.
For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees
For time:
75 Push-ups
40kg Sumo-deadlift high-pull, 50 reps
50 Ring Dips
20kg Weighted Pull-ups, 30 reps
25 Handstand Push-ups
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters