Tuesday 140902

21-18-15-12-9-6-3 reps for time of:

Handstand push-ups

L-pull-ups

Monday 140901

For time:

Row 30 calories

30 burpees, jumping over the barbell

135-lb. hang cleans, 30 reps

Sunday 140831

Front squat 3-3-3-3-3 reps

Friday 140829

30-20-10 reps for time of:

95-lb. thrusters

Chest-to-bar pull-ups

Fight Gone Bad!

Fight Gone Bad!

3 rounds of:

Wall-ball shots, 20-lb. ball, 10-ft. target (reps)

Sumo deadlift high-pull, 75 lb. (reps)

Box jump, 20-inch (reps)

Push press, 75 lb. (reps)

Row (calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 130922.

Wednesday 140827

For as long as you can continue, up to 30 minutes:

1 muscle-up every 15 seconds

OR

10 pull-ups and 10 dips every minute

Monday 140825

Back Squat 1-1-1-1-1-1-1 reps

Kevin

Kevin

3 rounds for time of:

185-lb. deadlifts, 32 reps

32 hanging hip touches, alternating arms

800-meter running farmer carry, 15-lb. dumbbells

Saturday 140823

In front of a clock set for 12 minutes:

1 minute of 115-lb. power snatches

1 minute of GHD sit-ups

2 minutes of 115-lb. power snatches

2 minutes of GHD sit-ups

3 minutes of 115-lb. power snatches

3 minutes of GHD sit-ups

Thursday 140821

Complete as many rounds as possible in 20 minutes of:

10 burpee pull-overs 

30 squats

60 seconds of handstand hold

This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use a wall.