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.

Monday 030519

Shoulder press 65 pounds 90 seconds for reps.

Tabata Squats – “bottom to bottom”

Shoulder press 65 pounds 90 seconds for reps.

“Bottom to bottom” squats start at the bottom and end at the bottom with but an instantaneous stop at the top. Rest is at the bottom!

Shoulder press as many of the reps as possible and then push-press the remaining. Return the score as S/P, “S” being the number of reps shoulder pressed and “P” being the number of reps push-pressed.