Wednesday 070829

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

Use as many sets each minute as needed.

Fran

"Fran"

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

95 pound Thruster

Pull-ups

Friday 070824

Five rounds for time of:

50 Squats

30 Pull-ups

15 Handstand push-ups

Saturday 070825

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

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Wednesday 070822

Shoulder Press 5-5-5-5-5 reps

Monday 070820

Saturday 070818

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Murph

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Friday 070817

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups