Dunn

Dunn

Complete as many rounds as possible in 19 minutes of:

3 muscle-ups

1 shuttle sprint, 5 yards, 10 yards, 15 yards

6 burpee box jump-overs, 20-in. box

On the burpees, jump over the box without touching it.

Wednesday 170823

Overhead squat 5-5-5-5-5 reps

Monday 170821

5 rounds for time of:

Row 500 meters

135-lb. bench presses, 15 reps

Sunday 170820

21-15-9 reps for time of:

185-lb. front squats

14-lb. med-ball GHD sit-ups

Saturday 170819

10 2-minute rounds of:

50-yard swim

Max-rep 35-lb. dumbbell power clean and jerks

There is no rest between rounds.

Thursday 170817

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

Wednesday 170816

3 rounds for time of:

30 pull-ups

400-meter run

Tuesday 170815

4 rounds for time of:

25 push presses, 95 lb.

50-cal. row

100 double-unders

Sunday 170813

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Cindy

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

OR

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups