Sunday 100418

Complete as many rounds in 12 minutes as you can of:

50 pound dumbbell Weighted pull-up, 3 reps

Sprint 50 meters

3 Ring handstand push-ups

Chris Spealler 19 rounds, Russell Berger 18 rounds, Pat Barber 11 rounds. Post rounds and fractions of rounds completed to comments.

Friday 100416

Four rounds for time of:

Row 500 meters

Rest 3 minutes

David Lipson 1:19.1, 1:23.7, 1:24.3, 1:23.5.

Tommy Hackenbruck 1:29, 1:29, 1:36, 1:36

Ben Crook 1:24, 1:26, 1:32, 1:40

Rob Orlando 1:27, 1:32, 1:34, 1:41

Tanya Wagner 1:41.1, 1:44.9, 1:48.7, 1:47.7

Post times to comments.

McGhee

"McGhee"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

Wednesday 100414

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Pat Barber 17:31, Rob Orlando 19:34, Laurie Galassi 22:12 (scaled ~68%). Post time to comments.

Compare to 091108.

Monday 100412

Snatch balance 1-1-1-1-1-1-1

Spencer Hendel 285lbs, Chris Spealler 245lbs, Eric O'Connor 235lbs, Andy Hendel 185lbs, Tanya Wagner 125lbs. Post loads to comments.

Sunday 100411

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

Saturday 100410

Five rounds for time of:

135 pound Back squat, 20 reps

Handstand walk 20 yards

Chris Spealler 8:32, Travis Weaver 11:58, Rob Orlando 12:53, Nadia Shatila 12:55 (95lbs). Post time to comments.

Thursday 100408

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Jason Khalipa 6:16. Post time to comments.

Compare to 090723.

Wednesday 100407

For time:

Row 500 meters

150 Double-unders

50 Burpees

Tuesday 100406

Overhead Squat 5-5-5-5-5 reps