Friday 060421

Power Clean 3-3-3-2-2-2-2 reps

Thursday 060420

For time:

15 Handstand push-ups

1 L Pull-up

13 Handstand push-ups

3 L Pull-ups

11 Handstand push-ups

5 L Pull-ups

9 Handstand push-ups

7 L Pull-ups

7 Handstand push-ups

9 L Pull-ups

5 Handstand push-ups

11 L Pull-ups

3 Handstand push-ups

13 L Pull-ups

1 Handstand push-up

15 L Pull-ups

Murph

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Monday 060417

Three rounds for time of:

21 Burpees, get air (6")

21 Squat snatches, 45 pound barbell

21 Wall Ball shots, 10 foot target, 20 pound ball

21 Thrusters, 25 pound dumbbells

21 Squat cleans, 25 pound dumbells

There are 315 squats in this workout.

Sunday 060416

Front Squat 1-1-1-1-1-1-1 reps

Saturday 060415

Five rounds for time of:

25 Inverted Burpees

25 Pull-ups

25 Burpees

Thursday 060413

Run 5 K

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.

Tuesday 060411

Run 10 K

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