Nancy

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Thursday 070426

30 Muscle-ups for time

Friday 070427

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

65 pound Hang squat clean, 12 reps

7 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.

Monday 070423

For time:

50 Wall-ball shots

50 Pull-ups

35 Wall-ball shots

35 Pull-ups

20 Wall-ball shots

20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Sunday 070422

Overhead squat 3-3-3-3-3-3-3 reps

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Thursday 070419

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Wednesday 070418

Three rounds for time of:

Row 500 meters

75 pound Hang power snatch, 21 reps

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