SHAKES FOR THE HOLIDAYS

Completed:
Three rounds for time of:
Run 0.5 mi
30 Back Extensions 5#
30 Sit-ups 2# ball
12 Burpees
12 Pull ups with 125#


For 11/4/2008
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 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 080208

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 lb
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

November 10, 2007

Row 1000 meters
25 Double unders jump rope
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

November 9th, 2007

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Nov. 7th, 2007

For time:
50 Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Military Press 75#
Run 400 meters

Just had to add this photo. Motivation, I say.

THURSDAY, 5/24 PLAN FOR FRIDAY

PLAN FOR THURS:
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

COMPLETED:
9 Rounds
Times:
1. 2:35
2. 4:26
3. 6:15
4. 8:01
5. 10:19
6. 12:18
7. 15:20
8. 17:25
9. 19:48

PLAN FOR FRIDAY:
Deadlift 1-1-1-1-1-1-1 reps