Deadlifts
3-3-3-3-3
3 Rounds for Time
400m run
10 hand cleans 95/65#
20 sit-ups
5 wall balls for Patti
May 222013
May 212013
For Time
5 HSPU
10 toes to bar
15 pull-ups
20 burpees
25 ring rows
3-5 minute rest
For Time
25 ring rows
20 burpees
15 pull-ups
10 toes to bar
5 HSPU
3-5 minute rest
For Time
500 meter row
May 202013
Front Squats
8-8-5-5-5-5-5
7 Rounds for Time
150m row
5 burpees
May 182013
Cindy
20 min AMRAP
5 pull-ups
10 push-ups
15 squats
May 172013
May 162013
Back Squat
5-5-5-5-5
7 Rounds for Time
200 meter run
10 push-ups
May 152013
3x Max Rep Pull Ups
12 min AMRAP
3 strict pull-ups
7 ring dips
10 double unders
May 142013
For Time
15 thrusters/10 toes to bar
80 kettlebell swings
50 sit-ups
15 thrusters/10 toes to bar
70 glute ham raises
30 GHD sit-ups
15 thrusters/10 toes to bar
100 side lunges
50 reverse cruches
15 thrusters/10 toes to bar
May 132013
Bench Press
5-5-3-3-3 (+3-3 if no metcon)
Four Rounds for Time
300m row
15 thrusters 95/65#
10 toes to bar
May 112013
Diane
21-15-9
Deadlifts 225/155lbs
Handstand Push-ups
