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

Saturday 061118

Three efforts for time of:

Run 800 meters

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Tuesday 061114

30 Muscle-ups for time

Wednesday 061115

Run 5 K

Monday 061113

Thruster 3-2-2-2-1-1-1-1-1 reps

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Saturday 061111

Seven rounds for time of:

135 pound Clean, 10 reps

Handstand Push-ups, 10 reps

Thursday 061109

Back Squat 5-5-5-5-5 reps

Tuesday 061107

Seven rounds for time of:

15 Pull-ups

25 Squats