“Fat Squirrels and Skinny Birds”

Weighted Pull-ups:  3x3x3 at 80%  of 1 rep max.  If you don’t know, find out.

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Score total number of pull-ups and rounds completed.

Rules: Start with a 400m run. Perform max rep pull-ups until you no longer can stay on the bar and touch the ground. Chin should clear the bar and there should be full range of motion. Touching the ground terminates the round and you must run 400m. This is the “penalty.” Re-gripping is allowed provided you do not touch the ground. Goal is to perform the highest amount of pull-ups you can in 20 minutes.

(Compare to 21 March 2012, 29 June 2011, 19th May 2010)

15min to do 5 sets of 3 weighted ring dips.

Then for time

5-4-3-2-1

Deadlifts(315/205)

Goblet Squats(2/1.5p)

Hand Stand Pushups

20min to do 10 Snatches @ 70-90% of 1RM. Utilize the time to use CORRECT AND PERFECT form.

Then

3 rounds for total working time of:

32 Alternating Split Jumps

16 KB Snatches (1.5p/1p)(8/arm any order)

12 Pullups

5:30am (Yoga w/ Deb)
6:20am
7:10am
9:30am
12:00pm
4:00pm
5:00pm
6:00pm

Please see MindBody.

“Sneaky, Sneaky Tabata”

Tabata:

Wall Balls(20/14)

Situps

Burpees

Double Unders

No rest between rounds

*Reminder 5:30am class is Yoga.

For Time

Rope Climbs/Box Jumps(24/20)/SDLHP(2p/1.5p)

4/20/20

3/20/20

2/20/20

1/20/20

(Compare to 15th May 2012)

* Reminder Yoga during the 5:00pm class.

(1st Round 135/95, 2nd Round 115/75, 3rd Round 95/65, 4th Round 75/45)

Each combination of the five movements is considered one repetition. Weight cannot be dropped, bar must touch and go between reps.

You will be completing 7 repetitions in one set, (total reps in 1 set =35 lifts). After each round you decrease the weight.

Rest as needed between sets, but try to not let the bar rest on the ground during your 7 reps.
Time  cap is the end of class.

*The video give a good example of the sequence, there are some differences in reps/weight you can disregard.

Click here to view the embedded video.

20 Pullups

30 Pushups

40 Situps

50 Air squats

Rest 3 minutes between each round

Total time including rest is score.

(Compare to 06Dec09, 29Mar10, 25Feb11 and 10Sep11, 2nd June 2012)

Reminder there is NO 7:00am class. Classes are 8:00am, 9:00am, and 10:00am.

Complete as many rounds as possible in 20 minutes of:

10 Wall Balls (20/14)

200m Run w/ball

(10 Burpee penalty for setting ball down at any point during the 20 min. You may not rest with the ball against the wall.  All other ingenious techniques for resting with the ball will also incur a 10 Burpee penalty.  Stand there and hold it or rest it on your head.)