Some T-shirt slogans from the games

Strict Pull Ups 3 x max reps

Five rounds for total reps of:

Front Squats Body Weight, 20 seconds
Rest 40 Seconds
Ring Dips or Pushups, 20 seconds
Rest 40 Seconds
Sprint 100 Yards
Take the rest of the minute for rest.

Be sure to put your guess up for Suzanne’s baby gender and due date!

Heavy Swings

Press 3×5 (add 5lbs to last workout)

Complete 5 rounds for time of:

100 yard sprint
8 Kettlebell Swings 2 Pood
10 DB Push Press (45#/h)

6am Filthy Fifties

Squat 3×5 (add 5lbs to last workout)

8 rounds for time of:

100 yard run
8 Kettle Bell Swings 2 Pood
1 rope climb, no legs

Rope Climb Variations (Annie)…[wmv][mov]

Press 3×5 (add 5lbs to last workout)

Six 100 meter sprints (30 sec rest)
then…
18, 12, 6
Hip extensions 35 lbs
Barbell squat jumps 65 lbs
then…
Six (6) 100 meter sprints (30 sec rest)

*Perform each sprint at maximal (100%) effort, take 30 secs rest, after last sprint perform deadlifts and jump squats as quick as possible, then peform sprints at maximal (100%) effort, 30 secs rest.

If you did Murph yesterday, bring your best, but don’t expect a killer time.

Post times to comments.

"Cousins"

Power Clean 5×3 (add 5 lbs to last workout)

Workout of the Day – Advanced Version
Missing Ashleigh
For time:
Power clean 185 x 5 reps
Run 200m
Handstand Pushup x 10 reps
Run 200m
Kettlebell swing 75 x 20 reps
Run 100 yards
Barbell squat jumps x 40 reps
Run 100 yards

Scaling from Advanced
Your power clean and kettlebell swing weights should be scaled to something tough but manageable. The 2 pood kettlebell is nothing to mess around with. It will crush you if you are not prepared. Try it only after warming up adequately and if you have mastery over its siblings. Otherwise, choose heavy but manageable weights.

The Rx on the barbell squat jumps is 45# for men and women. However, you can scale as low as 25# if you need to.

Handstand pushups will be scaled for todays purposes to 20 divebomber pushups.

FAREWELL ASHLEIGH!!!

We’re really going to be missing Ashleigh as she moves away out west to pursue some advanced studies. She’s left us a “Burpee Tomatoe Plant” which will start yielding some fruit in a couple months. You can look forward to some fresh tomatoes to remember Ash, and you can do some burpees to earn them

Ash, it’s been such a pleasure to coach you, to have you coach me on how to handle my puppy, and to have just had you around the gym. Please drop by anytime!