SQT

"SQT"

Three rounds for time of:

95 pound Ground to overhead, 10 reps

200 yard Shuttle sprint, 50 yards there and back twice

Strange

"Strange"

Eight rounds for time of:

600 meter Run

1.5 pood Weighted pull-up, 11 reps

11 Walking lunge steps, carrying 1.5 pood kettlebells

1.5 pood Kettlebell thruster, 11 reps

Saturday 120623

Five rounds for time of:

15 Knees to elbows

15 Hip extensions

Handstand walk 15 meters

15 Box jumps, 24" box

Friday 120622

Bench Press 5-5-5-5-5 reps

Rob Orlando 315-315-315-315-325(x3)lbs.

Post loads to comments.

Wednesday 120620

21-15-9 reps for time of:

225 pound Deadlift

95 pound Thruster

Nicole Carroll 3:36 (155lb deadlift, 65lb thruster), Michael Giardina 4:01.

Post time to comments.

Nick

"Nick"

12 rounds for time of:

45 pound Dumbbell hang squat clean, 10 reps

6 Handstand push-ups on dumbbells

Monday 120618

Snatch 2-2-2-2-2-2 reps

Saturday 120616

10 rounds, each for time of:

15 Push-ups

Sprint 60 yards

Rest 60 seconds

Amanda

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:

Muscle-up

135 pound Squat snatch

Thursday 120614

Sprint triathlon

For time:

Swim 750 meters

Bike 20K

Run 5K