Monday 140929

7 rounds for time of:

45-lb. dumbbell thrusters, 7 reps

15-ft. rope climb, 1 ascent

Riley

Riley

For time:

Run 1.5 miles

150 burpees

Run 1.5 miles

If you've got a weight vest or body armor, wear it.

Friday 140926

3 rounds for time of:

Run 400 meters

75-lb. hang power snatch, 21 reps

12 chest-to-bar pull-ups

Thursday 140925

3 rounds for time of:

Run 400 meters

30 squats

115-lb. push press, 20 reps

Wednesday 140924

3 rounds for time of:

Run 400 meters

75-lb. sumo deadlift high pulls, 21 reps

12 burpees, jumping over the barbell

Monday 140922

21-15-9 reps for time of:

115-lb. overhead squats

Toes-to-bars

Sunday 140921

Bench press 2-2-2-2-2-2-2 reps

Saturday 140920

For time:

50 wall-ball shots, 20-lb. ball

155-lb. clean, 30 reps

15 muscle-ups

Thursday 140918

5 rounds for time of:

10 strict handstand push-ups

20 GHD sit-ups

Wednesday 140917

5 rounds of:

10 strict chest-to-bar pull-ups

20 hip-back extensions

Perform the hip-back extensions slowly and methodically.