20 Deadlift #275
400m run
20 ovhd squat #115
400m run
20 2 pood kb swing
400m run
20 burpees
400m run
20 c2b pull ups
400m run
20 45 db squat cleans
400m run
20 box jumps 24"

f.t.

run 1 mile
100 pullups
200 push ups
300 squats
run 1 mile

@ Rx

Ja kiitokset vuodesta 2013 :-)
Tänään levätään.

“Nasty Girls” - 3 rounds for time of:

50 Squats
7 Muscle ups
10 Hang Power Cleans 135 lbs/95 lbs

did Rx'd other than the weight for hanging cleans, did 115#

20 Thrusters
20 SDHP
20 Push Jerks
20 OHS
20 Front Squats.
At the beginning of every minute, do 4 burpees!
M:95#/W:65#

21-15-9
Deadlift, Ring Dips

9:44 RXd!!!!!!!!!

compare

10! of

KB swing (16kg)
Push ups
Walking lunges (x2)
Double Unders (x2)

21, 15, 9 tough effort
GHD situp
DL 155/105#

19MAA2015
EMOTM (Every Minute On The Minute)
for 10′
3 Strict Presses

EMOMx12
Odd: 7 Push Press + 7 Thrusters,
Even: 8x10m Shuttle Runs – every 10m counts as a rep. two hand touch over the turn around line.
record weights on the bar and times for each of the 6 sprints.