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45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

 

Eric - 23:19 - (sub 30lb Dumbell for 45, green band pullups on the knee)

To modify - change the weight. 

Make sure since your using one arm to keep it solid at the top when you land.  And full squat (below parrallel on each rep) with the arm up there.  The snatch, like the clean, limits the use of the arms and uses the whole body to explode the weight up into locked position. 

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Eric - 9:29, 7:49, 6:08 (blue band for pullups, everything else as Rx'd)

Desiree - 9:19, 7:39, 5:20 (blue band for pullups, everything else as Rx'd)

 

080601

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Stec - 15:07 - subbed Abmat for GHD situps

Modified:
As many rounds in 15 mins of:
95 lb power clean 10 reps
Abmat situp 10 reps

Chris 6 rounds + 3 PC's
Eric 6 rounds + 2 PC's (first 2 sets 85 lb PC's)
Quirk - 10+3PC's

080531

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

Eric - 4:31* (45lb thrusters and 1/2 single under tuck jumps)  *note next time can go quite a bit heavier on Thrusters, but we're feeling his limits out.  Nice job Eric.

Stec - 11:47 As Rx'd (getting stronger at double unders, woot)

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080527

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

                               Hilton (1 min each)            Otto                           Stec
Mile                          4:20 (half)                         8:55                7:17 (with stroller)
Thrusters                  20 (5's)                             29 (15's)                  25
Cleans                     11 (10lb)                           11 (20lb)                  21
Pullups                     15 (black band)                 22 (black band)         35
Double unders            46 (single unders)           ? (single unders)      21
Calories Row               6                                    18                           28
Total                        98                                    80+?                     130 as rx'd

Also, Quirk did this one on his own:

Rowing (24 cal)
30# dumbbell thrusters (16)
11 pound medicine ball clean (16)
jump rope (in liue of doubleunders) (154)
sit ups (in liue of pull ups)--'cause I sucks at them (63)
Total of 273

080524

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

Stec - 12:56 (did only 20 pullups/round)
Travis - 14:01 (15,10,10 pullups)

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Hilton - 13:44 (3 rounds of 10, .5 pood KB, abmat situps)

Otto - 26:15 (1 pood KB, 5 rounds of 10, Abmat situps and back extensions)
Stecker - 35:41 (1.5 pood, 4 rounds as otherwise rx'd)

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments.

Stecker - 265lbs, 9 HSPU; 265lbs, 5 HSPU; 295lbs, 6 HSPU; 295lbs, 6  HSPU; 295lbs, 7 HSPU

Otto - 175lbs, 10 pushups; 175lbs, 10 pushups; 175lbs, 8 pushups; 185 lbs,  6 pushups; 200lbs, 7 pushups (see video for round 5)

080430

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Never seen this one but looks like a man-killer.  A forced 20 minute Fran.  Have to be careful to chalk up well and prep the hands so you don't get blisters.

5/2/08 - Oww.  Was definatly gassed quite a few times on this one.  This many thrusters give you an odd feeling for the rest of the day, almost like your legs are sunburned from the inside.

Stec - 13 rounds and 9 thrusters
Quirk - 9 plus 8 thrusters (blue band pullup)

080426

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Never done this one. Looks fun.  Very low weight for Hang Power Snatch so the lungs are going to be burning.  Hopefully the weather is as good as Monday and maybe we can do this outside!  Anyone enjoy hauling weights to the basketball court?!

4/29/08 - It was raining so no hang power snatches on the basketball court for us.  Our snatches were sure ugly, just muscling it up there.  I'm sure our times will go down as our technique improves.

Times:  Mike Q:  18:27 (45 lb)
            Jeremy S:  20:31 (rx'd)

And Chris Otto came for the first time and did 3 rounds of: 400m row, 10 squats, 10 situps, 5 pushups and 5 pullups (black band) in 13:30.  Thanks for coming!