Friday 060915

Run 5 K

Tuesday 060912

30 Muscle-ups for time

Monday 060911

Overhead Squats 1-1-1-1-1-1-1-1-1-1 reps

Sunday 060910

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

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

Wednesday 060906

Back Squat 1-1-1-1-1-1-1-1-1-1 reps

Thursday 060907

Run 10 K

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Saturday 060902

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Sunday 060903

Complete three rounds for time of:

95 pound Power snatch, 21 reps

Run 400 meters