Kelly

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb. ball

♂ 24-inch box, 20-lb. ball

Sunday 190721

Clean and jerk 1-1-1-1-1 reps

Then, practice SLIPS for 10 minutes.

Saturday 190720

Row 2,000 meters

Thursday 190718

5 rounds for time of:

21 back squats

1 legless rope climb, 15 ft.

♀ 95 lb. ♂ 135 lb.

Wednesday 190717

5 rounds for time of:

1-minute handstand hold

21 toes-to-bars

Tuesday 190716

3 rounds for time of:

1,000-meter row

5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Sunday 190714

3 rounds for time of:

Run 400 meters

15 thrusters

21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.

Saturday 190713

3 rounds for time of:

Run 400 meters

15 power cleans

40 strict push-ups

♀ 105 lb. ♂ 155 lb.

Practice SLIPS for 15 minutes.

Friday 190712

3 rounds for time of:

Run 400 meters

15 deadlifts

21 pull-ups

♀ 165 lb. ♂ 250 lb.

Practice SLIPS for 15 minutes.

Wednesday 190710

Row 5,000 meters

7 minutes of L-sit from the floor in as few sets as possible.