Daniel

Daniel

For time:

50 pull-ups

400-meter run

95-lb. thrusters, 21 reps

800-meter run

95-lb. thrusters, 21 reps

400-meter run

50 pull-ups

Thursday 161117

For time:

150 burpees

Nukes

Nukes

8 minutes to complete:

1-mile run

315-lb. deadlifts, max reps

Then, 10 minutes to complete:

1-mile run

225-lb. power cleans, max reps

Then, 12 minutes to complete:

1-mile run

135-lb. overhead squats, max reps

Do not rest between rounds. Post run times and reps completed for each exercise to comments.

Compare to 140415.

Monday 161114

3 rounds, each for time of:

100 single-unders

50 double-unders

25 triple-unders

Rest as needed between rounds.

Sunday 161113

Every 2 minutes for as long as possible complete:

From 0:00-2:00

   15-ft. rope climbs, 2 ascents

   185-lb. front squats, 2 reps

From 2:00-4:00

   15-ft. rope climbs, 2 ascents

   185-lb. front squats, 4 reps

From 4:00-6:00

   15-ft. rope climbs, 2 ascents

   185-lb. front squats, 6 reps

Continue adding 2 reps to the front squat each interval for as long as you are able.

Saturday 161112

Overhead squat 1-1-1-1-1-1-1 reps

Thursday 161110

4 rounds for time of:

Lunge 100 meters

Run 300 meters

Wear a 20-lb. weight vest.

Wednesday 161109

Complete as many rounds as possible in 10 minutes of:

10 handstand push-ups to 6-in. deficit

20-calorie row

30 single-legged squats, alternating

Tuesday 161108

Complete as many rounds as possible in 15 minutes of:

4 bar muscle-ups

45-lb. dumbbell Turkish get-ups, 6 reps

8 ring push-ups

Sunday 161106

Clean and jerk 1-1-1-1-1-1-1 reps