June 15 Workout "Fran"

Warmup: On your own

Workout: "Fran"
21-15-9
Thrusters (95/65)
Pull-ups


After finishing Fran stop your timer and complete 100 Navy sit-ups at your own pace. 
These will not be counted towards your score.


Compare your times to the workout from 4/6/12.


Good luck! 


-Seth

June 8 Workout - "Squats & Helen"

This weeks workout consists of two parts: Strength followed by "Helen".

Strength
Back squat
4 sets - 10-8-6-4 reps.
You set the weight and pace, increasing the load while decreasing the reps each set. 


"Helen"
3 rounds for time of:

400 m run
1.5 Pood (53 lbs) kettlebell swing x 21 (sub 55lb/35lb dumbell)
12 pull-ups


The fastest 'Helen' time will be the winner.

Let me know if any questions - Good Luck!

-Seth (Posting for Matt while he's on travel)

June 1 Workout "MDM Recovery"

Time to rest our upper bodies for a week. We have earned it especially after the hard work outs we have completed over the past month culminating with last week's Memorial Day Murph.

This week's workout:
5K run

Fastest time wins. Good luck!