Nutts

"Nutts"

For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders

Run 400 meters with a 45lb plate

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

Wednesday 100526

Three rounds for time of:

60 seconds L-sit

45 pound barbell Good mornings, 30 reps

60 Abmat sit-ups

25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Monday 100524

Back Squat 5-5-5-5-5 reps

Saturday 100522

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Friday 100521

Four rounds for time of:

Run 400 meters

50 Squats

Thursday 100520

For Time:

185 pound barbell, Shoulder to overhead, 20 reps

40 Burpees

Partition as needed, any order.

Craig Knight 2:42. Jason Khalipa 2:55. Elyse Umeda 3:13. Post time to comments.

Annie

"Annie"

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

Double-unders

Sit-ups

Monday 100517

"Tommy V"

For time:

115 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents

Sunday 100516

Clean and Jerk 1-1-1-1-1-1-1 reps