Monday 090518

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

Sunday 090517

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells

24 inch Box Jump, 30 reps

30 pound Weighted pull-ups, 20 reps

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Thursday 090514

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Tuesday 090512

Power clean 1-1-1-1-1-1-1 reps

Cindy

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Saturday 090509

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Sunday 090510

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

Grace

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080918.

Wednesday 090506

Push Jerk 1-1-1-1-1-1-1 reps