Monthly Archives: September 2010
Sunday, September 19, 2010
21, 15, 9 rounds for time:
Jump over Box
Pull-ups
Coach’s notes: Guys use 24″ and gals 18″ for jumps. These are just like they sound, with a two foot take off jump over the prescribed box. Land, turn around and jump back over. Each time over counts as one. Pull-ups are chin through vertical plane over bar. Post time to complete to comments.
Saturday, September 18, 2010
7 rounds for time:
20 Shoulder Press
20 Sit Ups
Coach’s notes: Guys use 75 lbs and gals 45 lbs for shoulder press. Post time to complete to comments.
Compare to September 22, 2009
Friday, September 17, 2010
75 reps in as few sets as possible of:
OHS
Coach’s notes: Guys use 95 lbs and gals 65 lbs. Rest as needed between sets. Post total time to complete as well as number of sets to comments.
Compare to October 30, 2009
Thursday, September 16, 2010
Hang Squat Clean – 2, 2, 2, 2, 1, 1, 1, 1, 1
Coach’s notes: Post load for all sets to comments.
Compare to June 24, 2010
Tuesday, September 14, 2010
30, 20, 10 rep rounds fot time:
Knees to Elbows
SDLHP
Back Extension
Wallballs
OH Walking Lunges
Push Ups
DB Push Press
DB Hang Squat Clean
DB Deadlift
Coach’s notes: Guys use 65 lbs for SDLHP, gals 45 lbs, 20 and 14 lbs for wallballs and OH walking lunges and 25 lbs and 15 lbs per hand for push press, hang squat clean and deadlift. Post time to complete to comments.
Comapre to June 5, 2010
Monday, September 13, 2010
8 rounds:
35 second Row
3:25 rest
Coach’s notes: Post average power in watts for each row and body weight to comments.
Compare to April 23, 2010