Monday 080121
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
L-Pull-up...[wmv]
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(918) 361-6707 e-mail - Billy Wiland
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« December 2007 | Main | February 2008 »
January 20, 2008
January 19, 2008
Sunday 080120
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
January 18, 2008
Saturday 080119
***Sorry for the inconveinence, but there will be no Saturday class**
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
January 17, 2008
Friday 080118
Rest Day
January 16, 2008
Thursday 080117
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Wednesday 080116
Run or Row 5K
Post time to comments.
January 14, 2008
Tuesday 080115
"Filthy Fiftie"
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
Post time to comments.
Monday 080114
Rest Day
Sunday 080113
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
January 11, 2008
Saturday 080112
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments
