Wednesday 120530

Run 10K

Chad Melton 46:07, Rebecca Voigt 49:29, Lindsey Valenzuela 53:25.

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Compare to 111127.

Tuesday 120529

21-15-9 reps for time of:

95 pound Front squat

Burpee

Pull-up

Sunday 120527

Five rounds for time of:

15 foot L-rope climb, 1 ascent

5 Parallette handstand push-ups

45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Saturday 120526

Clean 3-3-3-3-3-3-3 reps

Aja Barto 185-225-245-255-265-275-290lbs(f).

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Compare to 110128.

Friday 120525

Five rounds for time of:

75 pound Push press, 25 reps

50 Double-unders

Wednesday 120523

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

5 Ring dips

15 Squats

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Monday 120521

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Saturday 120519

Weighted pull-ups 2-2-2-2-2-2-2 reps

Friday 120518

Three rounds for time of:

50 Double-unders

40 Sit-ups

30 Medicine ball cleans, 20 pound ball

20 Pull-ups

10 Handstand push-ups