Sunday 060709

Five rounds for time of:

25 Wall ball shots, 20 pound ball

7 Muscle-ups

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Thursday 060706

Deadlift 1-1-1-1-1-1-1 reps

Wednesday 060705

Three rounds for time of:

Row 500 meters

Bodyweight benchpress 21 reps

Tuesday 060704

21-15 and 9 reps of

135 pound Clean and Jerk

Pull-ups

Sunday 060702

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents

Saturday 060701

Overhead squat 3-3-3-3-3-3-3 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

Michael

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Tuesday 060627

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