Hang squat clean

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Deadlift

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

Post loads to comments.

Compare to 051218.

Three rounds for time of:
Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups

Post time to comments

Muscle-ups

For time:
30 Muscle-ups

Post time to comments.

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

Compare to 060304.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Little Mary

Complete as many rounds as you can in twenty minutes of:

5 Handstand push-ups
12 Pull-ups

Post rounds completed to comments.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 060224.

Fran gone bad

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Compare to 030930.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 060312.

Overhead squat

Overhead squat 5-5-5-5-5 reps

Post loads to comments.

Narf!!

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

Post time to comments.

"Fran"

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

Post time to comments.

Compare to 060504.

"Angie"

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

Post time to comments.

Run 5 K

Run 5 K

Post time to comments.

Compare to 060228.

Jerk and Pull

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.

Post load and time to comments.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

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

Compare to 041111.

Back Squat

Back Squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

"Cindy" or "Mary"

"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

Compare to 060214.

Deadlift

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

Post loads to comments.

Compare to 060307.

Rope burn!

Five rounds for time of:
30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents, 15 ft rope

Post time to comments.

Dumbell rounds

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as nessesary between rounds.

Post loads to comments.

Rest Day

10 x 10

Ten rounds for time of:
10 Pull-ups
10 Ring Dips

Post time to comments.

Clean Lunge Snatch

Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Post time to comments.

"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 060323.

Post time to comments.