Archive for November, 2016
10 rounds of:
30 seconds of 50-lb. kettlebell swings
Rest 30 seconds
30 seconds of 24″ box jump
Rest 30 seconds
KB- 13,13,14,14,14,14,14,14,14,14 = 138
BJ- 14,15,15,16,17,17,19,21,18,18 = 165
303 total
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of 45-lb. dumbbell thrusters
Rest 30 seconds
Burpees: 11,9,9,9,9,9,9,8,8,8 = 89
Thrusters: 14,11,12,12,12,11,11,10,10,10 = 113
1/2 Cindy
As many rounds as possible in 10 mins
5 pull-ups
10 push-ups
15 squats
10 rounds + 7 push-ups
4 rounds for time of:
Lunge 100 meters
Run 300 meters
16:50
Clean 1-1-1-1-1-1-1 reps
185-205-225-2325-245F x3-225F-225
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups
Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box
1 round + 6 pull-ups
Helen
3 rounds for time of:
Run 400 meters
1.5-pood kettlebell swings, 21 reps
12 pull-ups
9:41
Deadlift 10-5-3-1-1-1-3-5-10 reps
275-365-385-415-415-415-365-325-275
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