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Nate

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Scaled version
Complete as many rounds in 12 minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups bridged on feet
8 35 # Kettlebell swings

If you do not have a muscle up use a 2/1 sub of pull ups and dips

Post rounds completed to comments.

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Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Scaled movements
Wall-ball, 10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10″ box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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Compare to 070721.

1 Comment

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Scaled version

Complete as many rounds in 20 minutes as you can of:
Run 400 meters (sub 500m rows if needed)
12 jumping pull ups or beginner pull ups

Post number of pull-ups completed for each round to comments.

1 Comment

Snatch 1-1-1-1-1-1-1 reps

Backsquat 5 – 5 – 5

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If you can’t snatch

Do the following

Burgener Warm-up 10 mintues

50 reps Overhead Squat with a broomstick or PVC

Burgener Warm-up 5 mintues

Backsquat 5 – 5 – 5

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