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.

Sunday 120708

8 rounds of:

Run 400 meters

Rest 90 seconds

Friday 120706

For time:

50 Wall ball shots, 20 pound ball

25 Toes-to-bar

40 Wall ball shots, 20 pound ball

20 Toes-to-bar

30 Wall ball shots, 20 pound ball

15 Toes-to-bar

20 Wall ball shots, 20 pound ball

10 Toes-to-bar

10 Wall ball shots, 20 pound ball

5 Toes-to-bar

Thursday 120705

Overhead squat 5-3-3-3-1-1-1-1-1 reps

Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs.

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Tumilson

"Tumilson"

8 rounds for time of:

Run 200 meters

11 Dumbbell burpee deadlifts, 60 pound dumbbells

Monday 120702

For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

Sunday 120701

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Saturday 120630

Thursday 120628

Complete as many rounds as possible in 12 minutes of:

115 pound Push press, 12 reps

12 Chest to bar pull-ups

12 One-legged squats

Wednesday 120627

Back Squat 1-1-1-1-1-1-1 reps