Lower Body Dynamic Effort
1. 10 x 2 Deadlift
2. 5 x 3 Lunge
3. 5 x 10 Glute Ham Raise
Dirty Thirty 300
– 30 Wall Balls
– 30 Pushups
– 30 Pullups
– 30 Box Jumps
– 30 KB Swings
– 30 Lunges
– 30 Burpees
– 30 Situps
– 30 Double Unders
– 30 Air Squats
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 3 x 5 KB Press
3. 3 x 20 KB Row
4. 5 x 10 GHD Situp
15 to 5 / 5 to 15 (for time)
Situps / Push Press (75/45)
Categories
2010-05-26 UGS
Ten Rounds
1a. 3-5 Handstand Pushups
1b. Max Pullups
Five Rounds
2a. 10 Ring Dips
2b. 10 KB Row
2c. 10 KB Press
Three Rounds
3a. 20 GHD Situps
3b. 200′ Farmers Walk
Back Squat
– 1 Rep Max
Finisher
– 150 KB Swings for time
Upper Body Max Effort
1. 5RM Floor Press
2. 5 x 3 Pullup
3. 4 x 15 KB Row
“Nancy”
5 Rounds for time:
– 400m Run
– 15 Overhead Squats (95#/65#)
Categories
2010-05-24 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Lower Body Max Effort
1. 3RM Good Morning
2. 3 x 5 Lunge
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises