Read about "The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Kettlebell swings, 2 pood
Read about "Arnie" and work hard.
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
21 Overhead squats, Left arm
21 Overhead squats, Right arm
21 Turkish get-ups, Left arm
Read about "Nutts" and work hard.
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
100 Wallball shots, 20 pounds, 10'
Run 400 meters with a 45lb plate
Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps
For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Post time to comments.
Compare to Jan. 9, 2010
We're back in town and ready to WOD!
We'll be meeting at Malesus Park at 5:30 today and Wednesday this week for free group training. Everyone is welcome to come out! Be sure to hydrate well…it's hot outside!
100 meter sprint
7 KB swings (55/35)
1 min rest
Post total time (including 7 minutes of rest) to comments.
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Compare to Oct. 28, 2009
Sorry for the delay in posting folks, we've been out of town at another cert.
Congrats to Amber for passing her level 1 certification test this weekend!