Rest Day!

Go out and play!

Everyone deserves 1 or 2 rest days each week.

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Cleans & GHD Sit-ups

For time: Men 135 lbs/ Women 95 lbs – Keep the same weight on the bar for all sets (if you can)!
• 10 reps Squat Clean
• 50 GHD Sit-ups
• 8 reps Squat clean
• 40 GHD Sit-ups
• 6 reps Squat clean
• 30 GHD Sit-ups
• 4 reps Squat clean
• 20 GHD Sit-ups
• 2 reps Squat clean
• 10 GHD Sit-ups
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Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Pull-ups
50 Kettlebell swings, (Men 1 pood or 36 lbs / Women 25 lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, (Men 45 pounds / Women 35 lbs)
50 Back extensions
50 Wall ball shots,(Men 20 pound ball / Women 16 lb ball)
50 Burpees
50 Double unders

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Rest Day!

Everyone go out and play!

Record rest day activites to comments.

Cleans & Push-ups

Five rounds for time of:
15 Squat Clean (Men 135/Women 105)
30 Push-ups

Comare to March 25, 2010

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“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare to March 27th, 2010

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“McGhee”

Complete as many rounds in 30 minutes as you can of:
       5 Deadlifts (Men 275 lbs/Women 185)
     13 Push-ups
       9 Box jumps, 24 inch box

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Rest Day!

Go out and play!

Everyone deserves 1 or 2 rest days each week.

Post your rest day activities to comments.

4×400 meter run

Four rounds for time:

  • Run 400 meters
  • Rest 2 minutes

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“Cindy”

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

Compare to 3/11/2010 

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