Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Sunday 081123

Three rounds for time of:

21 Knees to elbows

1 1/2 pood Kettlebell swing, 21 reps

21 Push-ups

15 foot Rope climb, 3 ascents

20 inch Box jump, 21 reps

21 Back extension

Walking lunge, 150 ft

Saturday 081122

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

Friday 081121

Run 5 K

Nicole

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Tuesday 081118

Push jerk 1-1-1-1-1-1-1 reps

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

Saturday 081115

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

Friday 081114

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps

Run 400 meters

Thursday 081113

"Jason"

For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups