Thursday 050519

For time:

10 Dumbbell Clean & Jerks

1 Weighted pull-up

9 Dumbbell Clean & Jerks

2 Weighted pull-ups

8 Dumbbell Clean & Jerks

3 Weighted pull-ups

7 Dumbbell Clean & Jerks

4 Weighted pull-ups

6 Dumbbell Clean & Jerks

5 Weighted pull-ups

5 Dumbbell Clean & Jerks

6 Weighted pull-ups 4

4 Dumbbell Clean & Jerks

7 Weighted pull-ups

3 Dumbbell Clean & Jerks

8 Weighted pull-ups

2 Dumbbell Clean & Jerks

9 Weighted pull-up

1 Dumbbell Clean & Jerks

10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Wednesday 050518

Five rounds for time of:

Dumbbell thruster, 5 reps

5 Muscle-ups

Use 45, 35, or 25 pound dumbbells. If needed do 5 pull-ups and 5 dips for each muscle-up.

Monday 050516

2 rounds for time of:

35 Double-unders

35 Back extensions

35 Box jump, 20 in. box

35 Sit-ups

75 ft. Walking lunge

35 Burpees

Sunday 050515

Deadlift 5-5-5-5-5-5-5 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

Cindy is Chelsea’s less patient twin sister. Post your choice of girls and rounds completed to comments.

Thursday 050512

Run 5K

Happy birthday Kelly, Dave, and Lynne!

Wednesday 050511

Split jerk 1-1-1-1-1-1-1-1-1-1 reps

Tuesday 050510

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

95 pound Overhead squat

L-Pull-ups

Knees-to-elbows

Sunday 050508

5 rounds for time of:

Run 400 meters

50 Squats

Saturday 050507

For time:

30 Muscle-ups

If you are not ready for muscle-ups, do 120 pull-ups and 120 dips.