Tuesday 071120

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

Sunday 071118

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

Saturday 071117

"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

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.

Tuesday 071113

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps

10 Ring dips

Monday 071112

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

5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

Saturday 071110

Row 1000 meters

25 Double-unders

Row 750 meters

50 Double-unders

Row 500 meters

100 Double-unders

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

Thursday 071108

Deadlift 3-3-3-3-3 reps.