Saturday, October 25, 2008

Thursday 10/23/2008

"Filthy Fifty"
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunges
50 Knees to elbows
50 Pushups
50 Back extensions
50 Wall ball shots
50 Burpees (with clap overhead)
50 Double unders

Time: 25:55

15 rounds of 7 reps each:
Med Ball Cleans (14#)

Time: 9:32

"The Fluffy Cloud Dance" (a.k.a. "The Super Renegade Pistol Party")

As Many Rounds as You Can in 20 minutes of:
Pistol Right Leg
Pistol Left Leg
Renegade Row Right Arm
Renegade Row Left Arm
7 Superman Back Extensions

The pushups and renegade rows are done with the hands on kettlebells. Men should use 24kg and women 16kg. Smaller KBs are less stable, so if you can't row 16kg, then do the pushups with hands on the floor and pick up the KB each time you row. Squats and pistols can be done with or without holding one of the kettlebells. The supermans are done with the belly on the floor and the arms reaching forward alongside the ears and the legs and feet are squeezed together and do not come apart. Lift the entire chest and the legs off the floor.

Total Rounds Completed: 43

"Reality is merely an illusion, albeit a very persistent one."
- Albert Einstein

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