Helton

Helton

3 rounds for time of:

Run 800 meters

50-lb. dumbbell squat cleans, 30 reps

30 burpees

Friday 151002

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

225-lb. deadlifts

Strict handstand push-ups

Rest 5 minutes

Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:

155-lb. power cleans

One-legged squats

Thursday 151001

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

Fran

Fran

21-15-9 reps for time of:

95-lb. thrusters

Pull-ups

Monday 150928

7 rounds for time of:

95-lb. sumo deadlift high pulls, 10 reps

10 ring dips

Nancy

Nancy

5 rounds for time of:

400-meter run

95-lb. overhead squats, 15 reps

Jennifer

Jennifer

Complete as many rounds as possible in 26 minutes of:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box

Thursday 150924

4 rounds for time of:

30 push-ups

115-lb. front squats, 20 reps

115-lb. push presses, 20 reps

30 GHD sit ups

Wednesday 150923

10 rounds, each for time, of:

100-meter sprint

Rest 90 seconds

Monday 150921

Barbell Turkish get-up 1-1-1 reps (left arm)

Barbell Turkish get-up 1-1-1 reps (right arm)

Single-arm barbell overhead squat 1-1-1 reps (left arm)

Single-arm barbell overhead squat 1-1-1 reps (right arm)

Single-arm barbell snatch 1-1-1 reps (left arm)

Single-arm barbell snatch 1-1-1 reps (right arm)