Wednesday 080123

Four rounds for time:

Run 400 meters

Rest 2 minutes

Monday 080121

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

5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

Sunday 080120

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

Nancy

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Wednesday 080116

Run or Row 5K

Tuesday 080115

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

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Sunday 080113

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups