Five RFT:
5 muscle-ups
10 overhead squats, 95 lb
15 knees-to-elbows
20 GHD sit-ups
Archive for September, 2013
“The Don”
For time:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
Post time to comments.
or …
For time:
20 Deadlifts, (body weight)
20 Box jumps
20 Kettlebell swings (1.5/1)
20 Knees to elbows
20 Sit-ups
20 Pull-ups
20 goblet squats (1.5/1 kettlebell)
20 Wall ball shots (20/14 pound ball)
20 Steps Walking lunge
20 Burpees
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
As a team:
Run 1 mile together (cross country loop)
10 rounds—partner up, with only one teammate working at a time, and complete:
15 pull-ups
20 push-ups … (you can break up the pull-ups and push-ups however you’d like—half and half or whatever; just have one person working at a time)
20 squats (whole team together, rep for rep)
Run 1 mile together (same loop)