"Elizabeth"

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps


Post loads to comments.

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

OR

"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

Post time to comments

Compare to "Cindy and Mary"

Rest day

Run 10k

Run 10 K

Post time to comments.

Compare to 060411

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.

Thruster

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

Post loads to comments.

Compare to 041018

For time:
Row 500 meters
body weight Bench press, 30 reps
Row 1000 meters
body weight Bench press, 20 reps
Row 2000 meters
body weight bench press, 10 reps

Post time to comments.

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps

Post number of rounds completed to comments.

Five Rounds

Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Post time to comments.

5 K

Run 5 K

Post time to comments.

Compare to 060514

Squat clean + Dips

Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips

Post rounds completed to comments.

Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.

"Fran"

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

Post time to comments.

Compare to 060517.

For time:
Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

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.

Compare to 060607

"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 060630

Front Squat

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

Post loads to comments

Five rounds for time of:
25 Wall ball shots, 20 pound ball
7 Muscle-ups

Post time to comments.

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 060521

Deadlift

1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060616

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

Post time to comments.

Run 400 meters each round for rowing substitution.

Happy Independance Day

21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

Post time to comments.

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

Post time to comments.

Compare to 041230.

Overhead squat

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.