Tuesday 070717

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

Monday 070716

Hang squat clean 1-1-1-1-1-1-1 reps

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Friday 070713

Bench Press 1-1-1-1-1-1-1 reps

Wednesday 070711

Back Squat 1-1-1-1-1-1-1 reps

Thursday 070712

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

Monday 070709

Tabata Sumo deadlift high pull, 45 pound barbell

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

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

Isabel

"Isabel"

For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 060511.

Thursday 070705

Row 1 K

Five rounds of:

25 Pull-ups

135 pound Push jerk, 7 reps