Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
For time:
45 Double-unders
60kg Squat clean, 45 reps
45 Ring Dips
45 Double-unders
3 rounds for time of:
Run 800 meters
24Kg Kettlebell swing, 21 reps
40Kg Thruster, 21 reps
21 Pull-ups
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Run 5K then post time to comments:
Previous:
Rookie: 19:57
Andrew: 35:00
For time:
50 Muscle-ups
* Sub 3 pullups & 3 ring dips for each Muscle Up
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups
Post rounds completed to comments.
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Previous:
Rookie:
BS 125Kg
SP 85Kg
DL 165Kg
Total = 375 kgs / 826 lbs
Andrew:
BS 120Kg
SP 70Kg
DL 160Kg
Total = 350 kgs / 771 lbs
Mark:
BS 120Kg
SP 65Kg
DL 155Kg
Total = 340 kgs / 749 lbs
Seven rounds for time of:
35kg Shoulder Press, 21 reps
21 Back extensions