3 sets of 5 reps (3X5)

Deadlifts

then,

Taken from CF.com 1/16/13

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Remember to stretch first

stretch

 

 

 

 

 

Speedy Jones DL: 135, 175, 175;    WO: 36# KB 16:39

Red Liner    DL: 135, 175, 175;   WO: 44# KB  21:19

Slow motion McGuire DL: 225, 275, 295;   WO: 53#KB 25:47

Posted by on January 16, 2013 in Monthly Workouts.

1 Comment

One response »

  1. Kaia F.I.T. says:
    January 19, 2013 at 7:50 am

    Minnich: 17:55 (scaled Hand Stand Pushups, used 44lbs KB)
    Neitling: 16:06 (scaled HS pushups, used 1.5 pood KB)
    Tilton: 20:56 (scaled HS pushups, used 35lbs KB)

Leave a Reply

Fill in your details below or click an icon to log in:

Gravatar
WordPress.com Logo

You are commenting using your WordPress.com account. ( Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. ( Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. ( Log Out /  Change )

Cancel

Connecting to %s