Wednesday 140820

Split jerk 1-1-1-1-1-1-1 reps

Elizabeth

Elizabeth

21-15-9 reps for time of:

135-lb. cleans

Ring dips

Sunday 140817

Run 10 km

JBo

JBo

Complete as many rounds as possible in 28 minutes of:

115-lb. overhead squats, 9 reps

1 legless rope climb, 15-foot rope, beginning from seated

115-lb. bench presses, 12 reps

Friday 140815

165-lb. squat cleans, 1 minute

Rest 3 minutes

185-lb. squat cleans, 1 minute

Rest 3 minutes

205-lb. squat cleans, 1 minute

Rest 3 minutes

165-lb. squat cleans, 1 minute

Rest 3 minutes

185-lb. squat cleans, 1 minute

Rest 3 minutes

205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell. Post reps for each round to comments.

Wednesday 140813

10 2-minute rounds of:

5 pull-ups

10 push-ups

15 squats

5 pull-ups

10 push-ups

15 squats

Row for calories

Rest 1 minute between rounds. Post number of calories rowed each round to comments.

Tuesday 140812

Sumo deadlift 3-3-3-3-3 reps

Monday 140811

5 rounds for time of:

135-lb. overhead squats, 5 reps

10 toes-to-bars

40-lb. dumbbell hang squat clean, 15 reps

20 double-unders

Saturday 140809

Complete as many rounds as possible in 30 minutes of:

12 walking lunge steps

15 GHD sit-ups

15 hip extensions

5 muscle-ups

Friday 140808

4 rounds for time of:

Row 500 meters

Rest 3 minutes