Sunday 201018

Workout 20.5

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

♀ 14-lb. ball to 9 ft.

♂ 20-lb. ball to 10 ft.

Friday 201016

Front squat 5-5-3-3-3-1-1-1-1-1 reps

Run 1 mile

Thursday 201015

3 rounds for time of:

500-m row

25 thrusters

15 pull-ups

♀ 35 lb. ♂ 45 lb.

Wednesday 201014

Workout 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Monday 201012

Complete as many rounds as possible in 7 minutes of:

50 double-unders

10 overhead squats

♀ 95 lb. ♂135 lb.

Sunday 201011

Back squat 3-3-3-3-3 reps

Saturday 201010

2011 Rope-Clean Event

5-4-3-2-1 reps for time of:

15-ft. rope climbs

Clean and jerks

Increase weight on the clean and jerk each round.

♀ 115-125-135-145-155 lb.

♂ 145-165-185-205-225 lb.

Thursday 201008

21-18-15-12-9-6-3 reps for time of:

Front squats

GHD sit-ups

♀ 125 lb.  ♂ 185 lb.

Wednesday 201007

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Clean is from the ground, power or squat.

Tuesday 201006

Bicouplet 1

21-15-9 reps for time of:

Snatches

Chest-to-bar pull-ups

♀ 55 lb.  ♂ 85 lb.