Ring Dips, Run

For time:
35 Ring Dips
Run 400M
35 Ring Dips
Run 400M
35 Ring Dips

Back Squat; Diane

Back Squat 5-5-5

then

Diane
21-15-9
Deadlift
HSPU

Deadlift, Clean, Front Squat, Push Jerk

21-15-9

Deadlift
Hang Power Clean
Front Squat
Push Jerk

20090817 "Cindy"

"Cindy"

AMRAP 20 Min

5 Pull-ups
10 Push-ups
15 Squats

Rope Climb; OHS

3 Rope Climb ascents

then

75 DB OHS

Back Ext, Burpee, Box Jump

5 Rounds

14 Back Extensions
7 Burpees
7 Box Jump

20090812 Front Squat; Power Snatch, Run

Front Squat 3x10

then

3 Rounds
Power Snatch x21
Run 400M

Continuous Clock HSPU

With a continuously running clock do one HSPU the first minute, two HSPU the second minute... continuing as long as you are able.

Run, SDHP, KTE

AMRAP 20 Min

Run 100M
75# SDHP x12
KTE x10

Sit-ups, Thrusters

5 Rounds
35 Sit-ups
12 Thrusters

20090806 Deadlift; Row

Deadlift 1-1-1-1-1

then

Row 250M x5 with 2 min Rest between rounds

Hang Power Clean, Push-Press, Overhead Lunge

AMRAP 10 Min

3 DB Hang Power Clean
3 DB Push-Press
3 each leg DB Overhead Backward Lunge

OHS; Run, Pull-ups

OHS 5-5-5

then

3 Rounds
Run 400M
20 Pull-ups

Karen

"Karen"

150 Wallball Shots for time 20#/14#