"The seven"
7 rounds of the following for time:
7 HSPUs (modify as needed)
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/135)
7 Burpees
7 KB Swings (2 pood (~70lbs)/1.5 pood (~55lbs))
7 Pull-ups


Thanks a lot and have a good day!

Best regards from the cold but sunny city Hamburg.


Christoph

January 20 Workout "Cindy"

This week's workout: "Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Good luck!

January 13, 2012 -- "Helen"

"Helen"

3 Rounds

Run 400 meters

21 'Over-head' Kettlebell Swings (55/35 lbs)

12 Pull Ups

Fastest time wins!

___________________________________________

I thought we'd try some overhead kettle-bell swings this week. Here's a brief tutorial for anyone interested. http://www.youtube.com/watch?v=mepY0l4pRpM

If you don't have a kettle bell available substitute an equivalent weight dumbbell. 

Good luck!