Monday 030602

You have one hour to:

Row 1K

Back Squat 1-1-1-1-1 reps

Row 1K

Saturday 030531

For twenty minutes:

7 Jump rope “double-unders”

7 Pull-ups

7 Push-ups

Scored by number of reps completed in 20 minutes.

Friday 030530

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

Go heavy; total loads for all 9 sets.

Thursday 030529

Complete 7 rounds for time:

Wall-ball 30 shots

Rope Climb “double-up”

Wall-ball target center needs to be nine feet high and two feet long.

Rope climb “double-up” is ascending, descending, and ascending with only a toe touch between descents.

Tuesday 030527

Clean and Jerk 15-12-9 reps

Pick load for all three sets and keep it.

Rest as needed between efforts.

Monday 030526

Run 5K

Sunday 030525

Clean & Jerk 15-12-9 reps.

Pick load for Clean & Jerk and keep it for all three sets.

Divide C&J weight in pounds by number of seconds to completion for final score.

Friday 030523

Complete 7 rounds of:

Barbell Thrusters 3 reps

5 Pull-ups

Pick weight for thrusters and keep it for all seven rounds.

Divide thruster weight by number of seconds to completion for total score

Thursday 030522

Complete 5 rounds of:

Row 500 meters

35 Sit-ups

Submit time for all 5 rounds to comments.

Wednesday 030521

Complete 5 rounds:

Run 400 meters

Clean 15 reps

20 Push-ups

Pick load for cleans and keep if for all five rounds.

Divide clean weight by number of seconds to completion for total score.