Nate

Nate

Complete as many rounds as possible in 20 minutes of:

2 muscle-ups

4 handstand push-ups

8 2-pood kettlebell swings

Friday 150522

Deadlift 10-5-3-1-1-1-3-5-10 reps

Capoot

Capoot

For time:

100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups

Run 2,000 meters

Tuesday 150519

1 minute of pull-ups

1 minute of rowing

1 minute of pull-ups

2 minutes of rowing

1 minute of pull-ups

3 minutes of rowing

1 minute of pull-ups

Monday 150518

Complete as many reps as possible in 8 minutes of:

115-lb. shoulder presses

Each time you break, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

205-lb. hang power cleans

Each time you break, perform 30 squats

Saturday 150516

10 100-meter sprints

Rest as needed between efforts.

Jackie

Jackie

For time:

1,000-meter row

45-lb. thrusters, 50 reps

30 pull-ups

Thursday 150514

Back squat 10-5-3-1-1-1-3-5-10 reps

Tuesday 150512

2015 Regional Event 7

For time:

15 muscle-ups

205-lb. squat clean, 1 rep

225-lb. squat clean, 1 rep

245-lb. squat clean, 1 rep

255-lb. squat clean, 1 rep

265-lb. squat clean, 1 rep

Monday 150511

2015 Regional Event 6

5 rounds for time of:

Row 25 calories

16 chest-to-bar pull-ups

9 strict handstand push-ups