Sunday 060212

Run 5 K

Saturday 060211

Three rounds for time of:

Row 500 meters

12 Muscle-ups

Friday 060210

For time:

95 pound Thruster, 21 reps

Run 400 meters

95 pound Thruster, 18 reps

Run 400 meters

95 pound Thruster, 15 reps

Run 400 meters

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

"Kelly"

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Saturday 060204

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Placing a dumbbell between the legs above crossed ankles works great.

"J.T."

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Thursday 060202

Back squat 5-5-5-5-5 reps

Tuesday 060131

Five rounds for time of:

135 pound Hang squat clean, 15 reps

30 Push-ups