Saturday 160625

Complete as many reps as possible in 20 minutes of:

135-lb. clean and jerks, 15 reps

Rest 1 minute

155-lb. clean and jerks, 15 reps

Rest 1 minute

185-lb. clean and jerks, 15 reps

Rest 1 minute

225-lb. clean and jerks, 15 reps

Rest 1 minute

245-lb. clean and jerks, 15 reps

Rest 1 minute

265-lb. clean and jerks, 15 reps

Compare to 150911.

Thursday 160623

5 rounds of:

2 minutes of triple-unders

1 minute of handstand walking

Rest 2 minutes

Wednesday 160622

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

Tuesday 160621

4 rounds for time of:

135-lb. sumo deadlift high pulls, 20 reps

30 GHD sit-ups

Mary XXX

Mary XXX

Complete as much as possible in 20 minutes of:

10 handstand push-ups

20 single-leg squats, alternating

30 pull-ups

15 handstand push-ups

30 single-leg squats, alternating

45 pull-ups

20 handstand push-ups

40 single-leg squats, alternating

60 pull-ups

25 handstand push-ups

50 single-leg squats, alternating

75 pull-ups

30 handstand push-ups

60 single-leg squats, alternating

90 pull-ups

Saturday 160618

Inverse Tabata shoulder press, 155 lb.

Inverse Tabata front squat, 245 lb.

Inverse Tabata deadlift, 365 lb.

The Inverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 intervals. Rest 2 minutes between exercises.

Kelly

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps, 24-inch box

30 wall-ball shots, 20-lb. Ball

Wednesday 160615

J.T.

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

1775

1775

Complete as many rounds as possible in 60 minutes of:

17 power cleans, 135 lb.

75 squats

Unload the barbell and carry it 200 meters away.

Return to the plates and then carry one forward to the barbell.

Retrieve the second plate, carry it forward and reload the barbell for the next round.

Monday 160613

On the C2 rower:

Pull a sub-1:25/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:35/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:30/500-m pace for as long as possible

Rest 3 minutes

Pull a sub-1:25/500-m pace for as long as possible