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 071009

Five rounds for time of:

50 Squats

100 Rope jumps

Monday 071008

Weighted pull-ups 1-1-1-1-1-1-1 reps

Sunday 071007

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Friday 071005

For time:

Run 400 meters

75 pound Powerclean, 50 reps

40 L Pull-ups

Run 400 meters

75 pound Powerclean, 40 reps

30 L Pull-ups

Run 400 meters

75 pound Powerclean, 30 reps

20 L Pull-ups

Run 400 meters

Thursday 071004

Back Squat 3-3-3-3-3 reps

Wednesday 071003

For time:

Run 400 meters

60 Wall-ball shots, 20 pound ball

30 Handstand push-ups

Run 400 meters

40 Wall-ball shots, 20 pound ball

20 Handstand push-ups

Run 400 meters

30 Wall-ball shots, 20 pound ball

15 Handstand push-ups

Run 400 meters

Monday 071001

Three rounds for time of:

35 Double-unders

95 pound Thrusters, 25 reps

15 Pull-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

Sunday 070930

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