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 081220

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Friday 081219

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

Wednesday 081217

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

Run 400 meters

15 L-Pull-ups

15 Hip Extensions

Tuesday 081216

Split Jerk 1-1-1-1-1-1-1 reps

Monday 081215

Five rounds for time of:

275 pound Deadlift, 5 reps

10 Burpees

Saturday 081213

Run 10 K

Friday 081212

Three rounds for time of:

24" Box jump, 50 reps

185 pound Deadlift, 21 reps

30 Pull-ups

Thursday 081211

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Annie

"Annie"

50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups