20140114

Press 3-3-3-3-3-3-3 reps

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20140113

For time:
25 pullups
50 deadlifts, 135 pounds
50 pushups
50 box jumps, 24 inch box
50 hollow rocks
50 single arm kettlebell clean and press, 1 pood (16 kg/36 lb)
25 pullups

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20140110

"Helen's Fat Angry Sister"

Three rounds for time of:
Run 800m
2 pood kettlebell swing, 21 reps
35 pound weighted pullup, 12 reps

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20140109

Back squat 5-5-5-5-5 reps

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20140108

For time:
150 burpees

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20140107

"Tabata This"

Tabata pullups
Tabata pushups
Tabata situps
Tabata squats
Tabata row (for calories)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes total for each exercise).  Score for each exercise is the least number of reps performed in any of the eight intervals.  Rest one minute after each exercise.

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20140106

As many rounds/reps as possible in 10 minutes of:
115 pound shoulder to overhead, 5 reps
115 pound deadlift, 10 reps
24 inch box jump, 15 reps

All shoulder to overhead sets must start from the ground. (I.e., the use of a rack is not authorized.)

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