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"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.


Brandon's first muscle up!

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Rest day!


Why is this guy doing curls in my gym?!?!?

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Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

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"Daniel"

50 Pull ups
400m Run
21 Thrusters 95#
800m Run
21 Thrusters 95#
400m Run
50 Pull ups

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30 Medicine ball clean wall balls

For time.

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Rest Day

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"Randy"

75 Power snatches @ 75#

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"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

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Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

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Rest Day

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For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

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75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.


For time:

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5 rounds of:

20 Wall balls
20 Slam balls

For time.

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Rest Day

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2 rounds of:

800m run
25 Pull ups
50 Push ups
75 Sit ups
100 Squats

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5 rounds of

10 72# SDLHP
20 Pull ups
30 Sit ups

WOD

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.


Steve, Mike, Jeremy, Rene & Roger at Grappler's Quest

WOD

Frelen

21-15-9

95# Thruster
Pull ups
54# KB swing
400m Run


Rogers massage team

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Rest Day

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21-15-9

Deadlift 225#
Ring dips (x2)
Knees to elbows (x2)

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20 mins of:

10 Thrusters 65#
10 Pull ups

Post rounds to comments

Try a Yoga class!

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1/2 Running Angie

50 Pull ups
800m run

50 Push ups
800m run

50 Sit ups
800m run

50 Squats
800m run

For time.

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Rest Day

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Deadlift
1-1-1-1-1-1-1

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50 Burpees

Jump one foot above reach each rep.

Post time to comments.


For time:

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"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Brandon 30 pull ups at 230lbs! Two months ago he could only do about 10

Grappler's Quest Update and Video on Blog. Check it out!

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50-35-20

KB snatch
Sit ups
Burpees
Pull ups
400m Run

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Rest day!

Michelles tired