Wednesday 070502

For time:

225 pound Deadlift, 21 reps

30 Glute-ham sit-ups

225 pound Deadlift, 15 reps

20 Glute-ham sit-ups

225 pound Deadlift, 9 reps

10 Glute-ham sit-ups

Tuesday 070501

Push press 3-3-3-3-3-3-3 reps

Monday 070430

21-18-15-12-9-6- and 3 rep rounds of:

1 1/2 pood Kettlebell swing

Pull-ups

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