6/15 Workout

I pulled this one from the main site. It was the Workout of the Day on July 10 - the scores posted there ranged from 15 to 35 minutes.

Here it is:

5 rounds for time of:

Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups


If you scale the weight up/down mention it when you post your score.


Good luck!

7/8 workout

Quick one this week...

 

for time:

run 1 mile

then 21,18,15,12,9,6 reps of

pull-ups

sit-ups (navy standard)

w/100 ft lunges after each round

 

Good luck!

 

7/1 Workout "Fran" modified

To All:
This week's workout is as follows:

1 mile run
21 Thrusters (weight = body weight X .65)
21 Pull-ups
15 Thrusters (weight = body weight X .65)
15 Pull-ups
9 Thrusters (weight = body weight X .65)
9 Pull-ups
100 Navy sit-ups
1 mile run

Fastest time wins. Good luck! Happy 4th of July!!

Here is a good site to observe how to do a thruster correctly:

www.youtube.com/watch?v=4OhqIGYqELk