Archive for: November 2007

Deadlift

3-3-3-3-3 reps

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8 rounds for time:

20 Ball Slams

3 Man Makers

Man Makers start in the push up position holding dumbells in each hand.  Start with a row on each arm, push up, jump the feet in, clean the dumbells and catch in the squat position, push jerk the dumbells overhead, and finish with two alternating overhead lunges.  Sounds like alot right?  That because it is.  Substitute a burpee if you can’t do the man maker.

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“Lynne”

5 rounds for max reps:

Bodyweight Bench Press

Pull Ups

Same amount on the bar as you weigh.  After the bench go right into pull ups.  Rest 5min. inbetween rounds.

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4 rounds for time:

Run 400m

Rest 2min

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3 B’s

30-20-10 reps of:

Ball Slams

Bear Crawls

Burpees

You will bear crawl 15 feet forward, that is one.  Then you will bear crawl 15 feet backwards, that is two. 

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