Duffy
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Workout
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Roy and Greyson
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Rest Day
Coach Laurie
___________________
Workout
400-meter run for time
Rest 15:00
5 rounds for time of:
3 muscle-ups
3 1/2 skin the cats - flip on rings
135 pound jerk, 7 reps
50 double-unders
Courtnay
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Workout
800 meter run for time
Rest 15 minutes
Back Squat
3-3-3-3-3-3-3
Matt
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Workout
1 mile run for time
Rest 15 minutes
Complete as many rounds as possible in 8 minutes of:
10 Hollow rocks
10 Pistols, alternating legs
1.5 Pood kettlebell swings, 10 reps
Felipe
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Rest Day
Tom
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Workout
In teams of two or three, one athlete working at a time, complete:
Prowler Push, 4 minutes
Rest 1 minute
Burpee pull-over, 4 minutes
Rest 1 minute
155-pound ground to overhead, 4 minutes
Rest 1 minute
Rope Ascent, 4 minutes
High Elbows
Sarah
_________________
Workout:
Shoulder press 4-3-2-1
Push press 4-3-2-1
Push jerk 4-3-2-1
Accumulate 100 GHD sit-ups between sets
As Many Rounds As Possible
Megan
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Workout
Overhead squat
2-2-2-2-2
then,
Complete as many rounds as possible in 15 minutes of:
115 pound hang squat snatch, 5 reps
10 ring dips
15 toes-to-bars
