Tuesday 061010

For time:

20 inch Box jump, 50 reps

Rope climb, 5 ascents

1.5 pood Kettlebell swing, 50 reps

50 sit-ups

40 pound dumbbell Hang power clean, 50 reps

800 meter Run

50 Back extensions

Sunday 061008

Push 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

Annie

"Annie"

50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

Thursday 061005

Three efforts for time of:

Run 800 meters

Wednesday 061004

Three rounds for time of:

95 pound Overhead squat, 15 reps

15 L Pull-ups

95 pound Split-jerk, 15 reps

15 Knees to elbows

95 pound Hang clean, 15 reps

15 Back extensions, with 25 pounds

Nasty Girls

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

95 pound Hang power cleans, 10 reps

Monday 061002

Deadlift 2-2-2-2-2-2-2-2-2-2 reps

Saturday 060930

Back Squat 2-2-2-2-2-2-2-2-2-2 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