Thursday, August 19

Workout

As many rounds as possible in 20 mins. of:

16 knees-to-elbow + strict pull-up
20 alternating single-leg squats
40 double-unders

Wednesday, August 18

12 p.m. crew

Workout

For load:
5-5-3-3-3-1-1-1-1
Split Jerk

Tuesday, August 17

Quan

Workout

4 rounds for time of:
20/14 calorie row
20 push-ups

Monday, August 16

5 p.m. class working hard.

Workout

Isabel

For time:
30 snatches (135/95 lbs.)

Sunday, August 15

Workout

For time:
5k run

Saturday, August 14

6:00 a.m. meeting

Workout

As many rounds as possible in 12 mins. of:
20 GHD sit-ups
10 dumbbell single-arm overhead walking lunge per arm (40/30 lbs.)

Friday, August 13

Dave

Workout

For Time:
27-21-15-9
Chest-to-Bar Pull-ups

Complete 25-ft. handstand walk after each set of pull-ups

Thursday, August 12

8:30 a.m. class meeting

Rest day or make-up day

Wednesday, August 11

Joe and Kim

Workout

For total distance:

Row 1:00/rest 1:00
Row 2:00/rest 2:00
Row 3:00/rest 3:00
Row 4:00/rest 4:00
Row 3:00/rest 3:00
Row 2:00/rest 2:00
Row 1:00/rest 1:00

Tuesday, August 10

Workout

For the heaviest set possible:

Front squat
7-7-7-7-7-7