Griff

"Griff"

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Roney

"Roney"

Four rounds for time of:

Run 200 meters

135 pound Thruster, 11 reps

Run 200 meters

135 pound Push press, 11 reps

Run 200 meters

135 pound Bench press, 11 reps

Monday 130902

Three rounds for time of:

Row 500 meters

12 Deadlifts: body weight

21 Box jump, 20 inch box

Sunday 130901

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Hotshots 19

"Hotshots 19"

Six rounds for time of:

30 Squats

135 pound Power clean, 19 reps

7 Strict Pull-ups

Run 400 meters

Friday 130830

10 rounds with a 2 minute rest in between, of any (or any combination) of:

Swim 100 meters

OR

Run 400 meters

OR

Row 500 meters

OR

Bike 1000 meters

Annie

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Wednesday 130828

Complete the following:

Weighted Dip, 5 rep max

Rest 5 minutes

Weighted Dip, 3 rep max

Rest 5 minutes

Weighted Dip, 1 rep max

Monday 130826

Complete the following:

Weighted Pull-up, 5 rep max

Rest 5 minutes

Weighted Pull-up, 3 rep max

Rest 5 minutes

Weighted Pull-up, 1 rep max