Friday 050923

10, 20, and then 30 rep rounds of:

Box jump, 20 inch box

Handstand push-ups

Burpees

Pull-ups

“Helen”

“Helen”

Three rounds for time:

Run 400 meters

1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Compare to 050816.

Tuesday 050920

Clean 5-5-5

Front squat 5-5-5

Split jerk 5-5-5

Monday 050919

Run 5 K

Saturday 050917

95 pound Squat clean, 75 reps

Friday 050916

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Thursday 050915

95 pound Thruster, 75 reps

Tuesday 050913

Complete as many rounds in 20 minutes as you can of:

1/2 body weight Push press, 15 reps

Rope climb, 15 foot ascent

“Elizabeth”

“Elizabeth”

21-15-9 reps of:

Clean 135 pounds

Ring dips

Sunday 050911

Three rounds for time of:

55 pound Dumbbell (Kettlebell) Snatch, 20 reps, alternating arms

20 Pull-ups

Run 400 meters