Seven rounds for time of: 15 GHD Sit-ups 15 Back extensions 135 pound Thruster, 10 reps 135 pound Clean & Jerk, 10 reps … [Read more...] about Sunday 140119
Thruster
Wednesday 140101
Five rounds for time of: 20 Strict ring dips 135 pound Thruster, 14 reps There should be no bend of the leg or hip in the strict ring dip. … [Read more...] about Wednesday 140101
Sunday 131208
Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powerclean, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps … [Read more...] about Sunday 131208
Saturday 131130
Thruster 2-2-2-2-2-2-2 … [Read more...] about Saturday 131130
Friday 131101
Five rounds of: 15 Kettlebell burpees 2 Thrusters 1 Snatch … [Read more...] about Friday 131101
Sunday 131027
Three rounds, 15-12-and 9 reps, for time of: 135 pound barbell Thrusters 45 pound weighted Pull-ups For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great. … [Read more...] about Sunday 131027
Sunday 130929
For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps 95 pound Barbell thruster Pull-ups Knees to elbows … [Read more...] about Sunday 130929
Saturday 130810
Two rounds for time of: 135 pound Thruster, 30 reps 30 L Pull-ups … [Read more...] about Saturday 130810
Saturday 130727
For time: 95 pound Thruster, 27 reps 15 foot Legless rope climb, 4 ascents 95 pound Thruster, 21 reps 15 foot Legless rope climb, 3 ascents 95 pound Thruster, 15 reps 15 foot Legless rope climb, 2 ascents 95 pound Thruster, 9 reps 15 foot Legless rope climb, 1 ascent … [Read more...] about Saturday 130727
Saturday 130713
For time: 155 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24 inch box 15 Muscle-ups 40 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45lb plate held overhead … [Read more...] about Saturday 130713