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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
Robin and Laurie doing their 'Ball Slams' with 1.5 pood Kb's in the grass. Not quite the same, we didn't have a 40# med ball to use and the Kb's don't bounce very well off the concrete...but they create some nice holes in the grass.
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"Nooners" did "Helen" after warming up with 50 Double Unders.
3 Rounds
400m run/500m row
21 KB Swings (55#/36#)
12 Pullups
1st/2nd/3rd/Time
Susan 1:25/1:40/1:42/11:57
Charlie 1:45/2:11/2:25/12:54
C/Kolby (rowed)2:06/2:10/1:59/19:16
Gina 1:54/2:14/2:09/14:54
Christy 2:04/2:22/2:14/19:21
John 1:54/1:58/1:58/12:08
I did the HPC's from yesterday.
TP/7595/115/135/145/155/165/175
Enjoy your weekend!
Posted by: Paddy | July 17, 2009 at 02:25 PM
Nancy:
5 rounds for time
Run 400m
OHS x 15 (50#)
21:06?
Posted by: Kymm | July 18, 2009 at 12:35 AM
cffb
Collegiate
Pull Ups on the minute
*The first minute you perform 1 pull up, the second minute you perform 2 pull ups, the third minute you perform 3 pull ups...and so on until you fail.
17rds+11 *pr=162 pull ups both hands are ripped but it was worth it.
this video was shot vertical but it shows great form. http://www.youtube.com/watch?v=G6bbngp3yIg
Posted by: daryl glen kelley | July 18, 2009 at 09:38 AM
CF Football
Sprints
Complete 12 Half Gassers at the top of each minute.
*start the clock on your first gasser, complete the sprint and rest the remainder of the minute. At the top of the second minute complete another gasser, rest the remainder of the minute, continue till you reach 12 sprint completed.
Posted by: Robin | July 20, 2009 at 09:18 AM