Tuesday 050719

Deadlift 3-2-2-2-1-1-1-1-1 reps

“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

"Michael"

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

"Kelly"

"Kelly"

Five rounds for time of:

Run 400 meters

30 box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Wednesday 050713

Three rounds for time of:

95 pound barbell Snatch, 21 reps

15 foot Rope-climb, two ascents, without legs, from seated start

If you don�t have a rope, make plans to pick one up, and until then, substitute 20 pull-ups for each ascent. Snatch is squat snatch, not power snatch.

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