Run 5 K

Run 5 K

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Compare to 070814.

With a continuously running clock do one muscle-up the first minute, two muscle-ups the second minute, three muscle-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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400 meter Walking lunge

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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 070623.

Deadlift

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

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Compare to 070525.

Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

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Shoulder Press

5-5-5-5-5 reps

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Compare to 070105.

"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.

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Compare to 060919.

Front Squat

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

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"J.T."

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

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Compare to 070621.

"Michael"

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

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Compare to 070522.

"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 070629.

Run 5 K

Run 5 K

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Compare to 070804.

50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions

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"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 060624.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

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Compare to 061211.

Back Squat

Back Squat 3-3-3-3-3-3-3 reps

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Snatch

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

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"Elizabeth"

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

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Compare to 070613.

Run 5 K

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Compare to 070725.

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

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Jason

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

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