Thursday 200227

3 rounds, SLOWLY, of:

5 strict toes-to-bars

5 strict knees-to-elbows

10 toes-to-bars

10 hip-back extensions

20 back extensions

20 hip extensions

Wednesday 200226

3 rounds for time of:

30 overhead squats

800-m run

♀ 55 lb.  ♂ 75 lb.

Tuesday 200225

Practice SLIPS for 20 minutes

Push jerk 5-5-3-3-3-1-1-1-1 reps

Sunday 200223

8 rounds for max reps of:

20 seconds of deadlifts, rest 10 seconds

   20 seconds of handstand push-ups, rest 10 seconds

♀ 155 lb.  ♂ 225 lb.

Saturday 200222

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

5 strict muscle-ups

Friday 200221

Practice SLIPS for 40 minutes

Then,

Row 1,000 m for time

Elizabeth

Elizabeth

21-15-9 reps for time of:

Cleans

Ring dips

♀ 95 lb.  ♂ 135 lb.

Hard Cindy

Hard Cindy

Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups

10 push-ups with feet on a box

15 squats holding a plate

♀ 25-lb. pull-ups, feet on 24-in. box, hold 25-lb. plate

♂ 35-lb. pull-ups, feet on 30-in. box, hold 45-lb. plate

Monday 200217

Practice backward roll to support on rings

Then,

Row 750 m for time

Saturday 200215

4 rounds for time of:

30 GHD sit-ups

30 hip extensions

100-ft. handstand walk