9/23 Workout: I want Candy!

All,

 

Sorry for not getting this out earlier.  Here's your pain for the week:

 

Candy

 

Five rounds for time of:

 

- 20 Pull-ups

- 40 Push-ups

- 60 Squats

 

Bon Appetit!

16 September Workout: Your Legs Will HATE You!

I humbly submit for you this week, the "Dan"

 

Four rounds for time of:

 

- Overhead squat 21 reps (50% Bodyweight)

- Run 400 meters

 

Simple. Painful. Fun!

 

Good luck to all!

 

Brian L.

September 9 Workout "Our warm-up is harder than most people's workout"

To All:
After much debate, I was determined to be this week's winner.

LCDR Matt Riethmiller joined the DC pack for the first time and finished last week's workout with the "fastest time" in 21:05. He did not want to take credit for the win since he did not complete the dead lifts at the weight prescribed.

I could not pass up the "warmup" that Matt has used in the past. Hence the title of this week's workout.

Here it is:

"Warm-up" - it is not a timed event and can be done at your own pace. It must be completed before you start the timed event

2 rounds of 15 of the following exercises: pushups, pull-ups, squats, dips, crunches, and back extensions.

The workout "Cindy": 20 minute timed event

5 pull-ups
10 pushups
15 squats

Most rounds wins. Good luck!