Monday the 13th of April, 2009
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Saturday the11th of April, 2009
Three rounds for time of:
45 pound Sumo Deadlift High Pull, 50 reps
21 Burpees
Run 400 meters
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Friday the 10th of April, 2009
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Thursday the 9th of April
May 1st, 2009.
Run 5k
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Tuesday/Wednesday the 7th/8th of April, 2009
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
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