7 Rounds of Sumo HP and Ring Dips

Nancy

Jennifer

Complete as many rounds as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box

5K Row 9-25-15

10 100M running sprints with 90 second breaks

1Mile Run-100 Situps-100Back Extensions-1 Mile Run

For time:
Run 1 mile
100 sit-ups
100 back extensions
Run 1 mile
Mix and match back extensions and sit-ups as needed.

Sqat 1-1-1-1-1-1

Kutschbach 9-21-15

7 rounds for time of:
11 back squats, 185 lb.
10 jerks, 135 lb.

5 RFT rope/ttb/rope/dbsc's

4 RFT: Run 400, 25 sit-up and 25 lunge

12 min AMRAP: 7 Ring Rows, 14 Med Ball Sit ups (20) and 21 Med Ball Cleans (20)

CTB reverse Fran Ladder

Rowing sprints: 750M x5 (rest 3 mins in between)

12-9-6 MU and DL with penalty DL

Clean and Jerk 20 minute AMRAP ladder

100 DUs 50 cal row 25 weighted box stepups

One clean, one bench and one overhead squat

15 min AMRAP 155-lb. squat cleans, 5 reps 5 burpees, jumping over the barbell

9/7/15 Victoria: Hero

5 RFT:


10 Thrusters (95 lbs)
14 Box Jumps (24")
12 Sumo Deadlift High Pull (95 lbs)
12 Burpees
27 KBS (54lbs)

Old Man Harrison Row/GHD/Squats

It's been awhile, still trying to let the shoulder heal, so I did a solo workout today at the Fletcher gym.

5 rounds for time of 30 calorie row, 20 GHD situps, and 30 air squats.  TT 25:10.  Pretty easy to get out of shape!!

45-30-15 GHDs, hip ext, L Sit, Plank

Gwen

9/4/15 Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats
If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.
If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

Tucson AZ