Thursday 060216

Ten rounds for time of:

Row 250 meters

Bench-press 95 pounds, 25 reps

Wednesday 060215

Three rounds for time of:

Two-hand, dumbbell power snatch, 30-pounds each, 30 reps

30 Pull-ups

Run 800 meters

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

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.