10/01 mainsite

In garage:

25 min AMRAP
25 walking lunges with 25# DB overhead (one arm)
40 on the air dyne
25 sit-ups holding 25# DB

Completed 5 rounds plus 16 lunges
Alternates arms holding DB overhead as I got tired.

Murph

murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run


first mile and 7 rds of 5-10-15 with 20# vest, remainder without

didn't keep time, did in our neighborhood with great group!

deadlift & pull ups

deadlift x5
295
305
315

pull ups
14,10,8

squats and press

squats x5
210
215
220

press x5
115
117.5
120

squats and bench press

squats x5
215
215
215

bench x5
177.5
180
182.5

deadlift & pull ups

deadlift x5
305
305
305

pull ups 13,10,8

squats and press

back squats x5
210
210
210

press x5
110
115
117.5

power cleans

from the floor - power cleans x3
160
160
160
160
160

squats and bench

squats x5
210
210
210

bench press x5
180
180
180

deadift

deadlift x5
295
295
295

squats and press

squats x5
205
205
205

press x5
115
115
115

squats / bench

squats x5
205
205
205

bench press x5
177.5
177.5
177.5

DL

deadlift
5 each set
275
285
285

squats / press

squat
3x5  200#

press
3x5 110#

Cindy

Cindy

13 rounds plus 5 pull ups and 5 push ups

70 pull ups
135 push ups
195 squats