Tuesday 081021

“Cindy”

As many rounds as possible in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Squats

Post rounds to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 24 Total Burpees = 300

Monday 081020

Complete as many rounds as possible 20 minutes of:
Thruster, 5 reps (Men 95 lbs, Women 65 lbs)
Hang Powercleans, 7 reps (Men 95 lbs, Women 65 lbs)
Sumo Deadlift High-pull, 10 reps (Men 95 lbs, Women 65 lbs)

Post rounds completed to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 23 Total Burpees = 276

Sunday 081019

Rest day

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 22 Total Burpees = 253

Saturday 081018

9:30 AM Class

“Badger”

3 Rounds for time of:
30 Squat cleans (Men 95 lbs, Women 65 lbs)
30 Pull-ups
Run 800 meters

Post time to responses.

11:00 AM Free Introductory Class

For time:

400 Meter run

21 Dumbbell thrusters

400 Meter run

15 Dumbbell thrusters

400 Meter run

9 Dumbbell thrusters

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 21 Total Burpees = 231

Friday 081017

For time:

30 Squats
30 Sit ups
30 Kettle bell swings (Men 55 lbs, Women 35 lbs)
30 Box jumps ( Men 24″ box , Women 20″ box)
30 Burpees
30 Wall ball shots (Men 20 lb ball, Women 12 lb ball)

Post time to responses.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 20 Total Burpees = 210