Friday 080523

Five rounds for time of:

2 pood Kettlebell swings, 25 reps

25 GHD Sit-ups

25 Back Extensions

25 Knees to Elbows

Tuesday 080520

For time:

Row 1000 meters

25 Burpees

Row 750 meters

50 Burpees

Row 500 meters

75 Burpees

Monday 080519

For time:

75 Push-ups

95 pound Sumo-deadlift high-pull, 50 reps

50 Ring Dips

45 pound Weighted Pull-ups, 30 reps

25 Handstand Push-ups

Sunday 080518

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

95 pound Clean and Jerk, 15 reps

Run 400 meters

Friday 080516

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

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

Wednesday 080514

Deadlift 1-1-1-1-1-1-1 reps

Monday 080512

30 Muscle-ups for time

Sunday 080511

Overhead Squat 3-3-3-3-3-3-3 reps

Fran

"Fran"

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

95 pound Thruster

Pull-ups