Saturday 070310

Split Jerk 3-2-2-2-1-1-1-1-1 reps

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Wednesday 070307

Three rounds, 50-30- and 20 reps, for time of:

Double-unders

Push-ups

Pull-ups

Monday 070305

Run 5 K

Tuesday 070306

Front Squat 3-3-3-3-3-3-3 reps

Friday 070302

For time:

Run 800 meters

45 lb One arm dumbbell snatches, alternating arms, 20 reps

45 lb Dumbbell squat cleans, 20 reps

100 Sit-ups

45 lb Dumbbell squat cleans, 20 reps

45 lb One arm dumbbell snatches, alternating arms, 20 reps

Run 800 meters

Saturday 070303

Three rounds for time of:

Row 500 meters

Bench press body weight, 30 reps

Thursday 070301

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

Tuesday 070227

Ten sprints for time:

Run 100 meters

Josh

"Josh"

For time:

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups