Not everyone has a rower, but "Jackie" is reason
enough to buy one. A second round at 500/25/15
and a third at 250/15/10 make for a perfect
workout
Page 1 of 90
,"Karen" - Answer: Wall-ball 150 shots
Simple and elegant, "Karen", has the effect of
three girls. Mike Weaver's 4:52 is the mark to
beat. The target is at ten feet, the ball is 20
pounds, and each shot requires a full squat.
"Linda" - Answer: 10-9-8-7-6-5-4-3-2- and 1 rep rounds for time
of:
Clean ¾ bodyweight
Bench bodyweight
Deadlift 1 ½ bodyweight
This workout first appeared July 5th, 2003. More
than a year later, September 23, 2004, Steve M.,
Rutman, Steve S., Ross Hunt, Barry Cooper, and
Scott Kustes offered it as the toughest WOD
to date. Mr. Kustes referred to this workout as
"Three Bars of Death"
"Mary" - Answer: Complete as many rounds in 20 minutes as you
can of:
5 Handstand push-ups
Page 2 of 90
,10 1-legged squats, alternating legs
15 Pull-ups
"Chelsea" (Pull-up, push-up, squat 5/10/15) proved
that a powerful cardiorespiratory stimulus could
be generated through simple calisthenic workouts.
"Mary", shows how tough calisthenic workouts
can be. First seen October 30th, 2004, the
time to beat is Dr. Todd Hockenbury's blistering
12 and 2/3 rounds. (This West Point gymnast and
Orthopedic Surgeon can be counted on to keep
the bar high.)
"Nancy" - Answer: Five rounds for time of:
Run 400 meters
Overhead squat 95 pounds, 15 reps
Finesse and control at high heart rate is critical.
"Nancy" demands it.
, "Barbara" - Answer: 5 rounds for time
3 min rest between rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
"Chelsea" - Answer: Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-ups
15 Squats
"Diane" - Answer: 21-15-9 reps
Deadlift 225 lbs
Handstand push-ups
"Elizabeth" - Answer: 21-15-9 reps
Clean 135 lbs
Ring Dips
Page 4 of 90
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