Your choice of girls

"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 060408.

Rest Day

"Michael"

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

Post time to comments.

Compare to 060523.

Back Squat

Back Squat 5-5-5-5-5 reps

Jump and Thrust

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

Post rounds completed and any thoughts or analysis regarding the jumping pull-up to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

"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 060407.

Push Jerk

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060322.

"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 060501.

Post time to comments.

"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 060125.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 060117.

Front Squat

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Deadlift

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

Post loads to comments.

Compare to 060530.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.


In memory of Daniel Crabtree, Army Sgt 1st Class who was killed in Al Kut, Iraq on Thursday June 8th.

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Rest Day

"J.T."

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

Post time to comments.

Compare to 060308.

Pullups

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 060316.

Barbell Thruster

Barbell Thruster 3-2-2-2-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 041018.

Rest Day

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

Post time to comments.

"Linda"

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

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions

Post time to comments.

Three rounds, 21-15- and 9 reps, for time of:
135 pound Push press
45 pound weighted Pull-ups

Post time to comments.

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Back Squat

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

Post loads to comments.

Compare to 060113.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 060427.