Wednesday - 1JUNE2011

Rx
"Amanda"
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135/95 pound Squat snatch

scaling options
ADVANCED
Three rounds,9-7- and 5 reps, for time of:
Muscle-up
115/75 pound squat snatch

INTERMEDIATE
Three rounds,9-7- and 5 reps, for time of:
Muscle-up or Muscle-up progressions (4 pull-ups, 4 dips:1 muscle-up)
95/65 pound squat snatch

BEGINNER
Three rounds,9-7- and 5 reps, for time of:
Muscle-up progressions
10-25 pound squat snatch

Tuesday - 31MAY2011

Rx
21-15-9 reps for time of:
315/205 pound Deadlift
30/24" Box jump

scaling options
ADVANCED
21-15-9 reps for time of:
275/185 pound Deadlift
30/24” Box jump

INTERMEDIATE
15-12-9 reps for time of:
185-225/95-120 pound Deadlift
24/20” Box jump

BEGINNER
15-12-9 reps for time of:
25-655 pound Deadlift
12-20” Box jump

Monday - 30MAY2011

Rx
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

scaling options
INTERMEDIATE
For time:
Run 1000 meters
30 Handstand push-up progressions
Row 1000 meters

BEGINNER
For time:
Run 1000 meters
30 Push-ups
Row 1000 meters

Friday - 27MAY2011

**the picture on the mainsite for this workout is Robert's, check out the photo**

Rx
Five rounds for time of:
100m Run
25 Push-ups

scaling options
BEGINNER
Five rounds for time of:
100m Run
10 Push-ups

Thursday - 26MAY2011

Rx
Seven rounds for time and weight of:

35 Double-unders
1 Snatch

scaling options
If you don't have double unders, sub tuck jumps. Tuck jumps are knees to chest.

Wednesday - 25MAY2011

Rx

1 mile Run

*I won't be at class today because of a conflict so once you finish your mile, post the time here*

Tuesday - 24MAY2011

Rx
"Wilmot"
Six rounds for time of:
50 Squats
25 Ring dips

scaling options
ADVANCED
Four rounds for time of:
50 Squats
25 Ring Dips (assisted acceptable)

INTERMEDIATE
Four rounds for time of:
50 Squats
25 Bar Dips (assisted acceptable)

BEGINNER
Three rounds for time of:
30 Squats
15 Bar Dips (or Bench dips)

Monday - 23MAY2011

Rx
Weighted Pull-ups
2-2-2-2-2-2-2 reps

Friday - 20MAY2011

Rx
Thruster 2-2-2-2-2-2-2

Thursday - 19MAY2011

Rx
Complete as many rounds as possible in five minutes of:
275/185 pound Deadlift, 3 reps
115/85 pound Push press, 7 reps

scaling options
ADVANCED
Complete as many rounds as possible in five minutes of:
225/155 pound Deadlift, 3 reps
95/65 pound Push press, 7 reps

INTERMEDIATE
Complete as many rounds as possible in five minutes of:
185-205/95-115 pound Deadlift, 3 reps
85-95/45-65 pound Push press, 7 reps

BEGINNER
Complete as many rounds as possible in five minutes of:
45-65 pound Deadlift, 3 reps
10-25 pound Push press, 7 reps