"Diane"

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Sunday 051127

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.

"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.

Wednesday 051123

Four rounds for time of:

Run 400 meters

50 Squats

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