Saturday 060722

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Friday 060721

Complete as many rounds in 20 minutes as you can of:

Walking lunge, carrying 25 pound dumbbells, 10 steps

Weighted pull-ups, with 25 pound dumbbell, 10 reps

Thursday 060720

Five rounds for time of:

75 pound Snatch, 3 reps

75 pound Overhead squat, 15 reps

Run 400 meters

Tuesday 060718

Run 5 K

Monday 060717

Complete as many rounds in twenty minutes as you can of:

95 pound Squat clean, 10 reps

10 Dips

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Friday 060714

For time:

Run 800 meters

100 Sit-ups

100 Back extensions

Run 800 meters

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.

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

Monday 060710

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