Thursday 051124

Clean, Push Press, Push Jerk, Split Jerk 1-1-1-1-1-1-1-1-1-1 reps

Tuesday 051122

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

Sunday 051120

For time:

30 Muscle-ups

"Grace"

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 041031.

"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

Wednesday 051116

For time:

Bike sprint, 1 mile

20 inch Box jump, 35 reps

GHD sit-up, 35 reps

15 ft Rope climb, 3 ascents

35 Slam-ball, 20 pound ball

35 pound Dumbbell walking lunge, 120 ft

35 pound Dumbbell hang squat clean, 35 reps

Ring dips, 35 reps

"Fran"

"Fran"

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

95 pound Thruster

Pull-ups

Monday 051114

Run 5K

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 x body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Friday 051111

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat

GHD Sit-up