Thursday 140313

Run 1 mile

Wednesday 140312

Push press 5-5-3-3-3-1-1-1-1-1 reps

RJ

RJ

5 rounds for time of:

Run 800 meters

15-foot rope climb, 5 ascents

50 push-ups

J.J.

J.J.

For time:

185-lb. squat clean, 1 rep

10 parallette handstand push-ups

185-lb. squat clean, 2 reps

9 parallette handstand push-ups

185-lb. squat clean, 3 reps

8 parallette handstand push-ups

185-lb. squat clean, 4 reps

7 parallette handstand push-ups

185-lb. squat clean, 5 reps

6 parallette handstand push-ups

185-lb. squat clean, 6 reps

5 parallette handstand push-ups

185-lb. squat clean, 7 reps

4 parallette handstand push-ups

185-lb. squat clean, 8 reps

3 parallette handstand push-ups

185-lb. squat clean, 9 reps

2 parallette handstand push-ups

185-lb. squat clean, 10 reps

1 parallette handstand push-up

Saturday 140308

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   95-lb. overhead squats, 10 reps

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   95-lb. overhead squats, 12 reps

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   95-lb. overhead squats, 14 reps

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

Thursday 140306

5 rounds for time of:

Run 800 meters

25 burpees

Wednesday 140305

3 rounds for time of:

15-foot rope climb, 5 ascents

25 ring dips

100 squats

Tuesday 140304

5 rounds for time of:

1,000-m row

30 hip extensions

30 GHD sit-ups

Diane

Diane

21-15-9 reps for time of:

225-lb. deadlifts

Handstand push-ups

Fran

Fran

21-15-9 reps for time of:

95-lb. thrusters

Pull-ups