Friday 080919

Run 5 K

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 080129.

Tuesday 080916

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Fran

"Fran"

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

95 pound Thruster

Pull-ups

The Chief

"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Friday 080912

Clean and Jerk 3-3-3-3-3 reps

Thursday 080911

Hero workout of your choice.

Wednesday 080910

Five rounds for max reps of:

Body weight bench press

Pull-ups

Body weight back squat

Monday 080908

Run 3 K

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.