Monday 050711

Run 5K

"Lynne"

"Lynne"

Five rounds for max reps of:

Body weight bench press

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 050331 .

Thursday 050707

For time:

100 Squats

40 Pull-ups

80 Squats

32 Pull-ups

60 Squats

24 Pull-ups

40 Squats

16 Pull-ups

20 Squats

8 Pull-ups

"J.T."

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor

Tuesday 050705

5 rounds for time of:

400 meter run

95 pound Snatch, 15 reps

No Power snatches.

Sunday 050703

Clean 1-1-1-1-1-1-1-1-1-1 reps

Friday 050701

For time:

80 squats

95 pound Push press, 10 reps

60 squats

95 pound Push press, 20 reps

40 squats

95 pound Push press, 30 reps

20 squats

Saturday 050702

Run 10K

Wednesday 050629

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.