Rest

Deadlift

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

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Compare to 051014.

For time:
Run 1,600 meters
Bench press, body weight, 21 reps
Run 800 meters
Bench press, body weight, 15 reps
Run 400 meters
Bench press, bodyweight, 9 reps

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For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

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3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

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3 rounds for time of:
1000 meter row
75 pound Sumo deadlift high-pull, 50 reps
25 Pull-ups

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"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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Compare to 051009.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Compare to 051115.

Clean 3-2-2-2-1-1-1-1-1 reps

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Compare to 041207.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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Compare to 041230.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

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Compare to 051122.

'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

Post your choice of girls and rounds completed to comments.

Compare to 051118.

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Row 750 meters
45 pound Thruster, 25 reps
15 Pull-ups
Row 500 meters
45 pound Thruster, 15 reps
9 pull-ups

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Compare to 041116.

Five rounds for time of:
95 pound Shoulder press, 5 reps
95 pound Push press, 10 reps
95 pound Push jerk, 15 reps

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No hips or legs in shoulder press, no jerking the push-press

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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Compare to 051201.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 050921.

Post time to comments.

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.

Post number of minutes completed to comments.

Compare to 050916.

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

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Compare to 041123.

Snatch Balance

Snatch Balance 3-3-2-2-2-1-1-1-1-1 reps

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For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

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"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 051023.

Nasty

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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21-18-15-12-9-6 and then 3 rep rounds of:
Handstand push-ups
L-Pull-ups

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Squat

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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Complete as many rounds in 20 minutes as you can of:
15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions of rounds completed to comments.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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Compare to 050609.

Barbell Thruster

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.

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Compare to 050317.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you?ve got a twenty pound vest or body armor, wear it.

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Compare to 050818.

Clean, Push Press, Push Jerk, Split Jerk

Clean, Push Press, Push Jerk, Split Jerk 1-1-1-1-1-1-1-1-1-1 reps

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Four rounds for time of:
Run 400 meters
50 Squats

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Compare to 050607.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

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Muscle-ups

For time:
30 Muscle-ups

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 050905.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 041031.

"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

Post your choice of girls and rounds completed to comments.

Compare to 050928.

For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps

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"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Compare to 050830.

Run 5 K

Run 5 K

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Compare to 051022.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1.5 x body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

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Compare to 051021.

21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

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50-35-20 rep rounds of:
Handstand push-ups
Pull-ups

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Complete as many rounds in twenty minutes as you can of:
95 pound Push jerk, 15 reps
24 inch box Box Jump, 15 reps
15 Back extensions

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

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Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

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Snatch

Snatch 1-1-1-1-1-1-1 reps

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"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Compare to 050416.