Thursday 131003

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Tuesday 131001

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Monday 130930

6 rounds for time of:

Run 400 meters

25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

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

Friday 130927

Run 5K

Thursday 130926

Complete as many rounds as possible in 20 minutes of:

Handstand walk 10 yards

15 foot L-rope climb, 1 ascent

10 One-legged overhead squats, PVC pipe

Wednesday 130925

Deadlift 3-3-3-3-3 reps

Monday 130923

For time:

45 pound barbell Overhead squat, 50 reps

100 Abmat sit-ups

115 pound Overhead squat, 25 reps

50 Toes-to-bar

185 pound Overhead squat, 10 reps

20 GHD sit-ups

Fight Gone Bad!

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (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 130622.

Saturday 130921

Five rounds of:

100 meter Sprint

Clean & jerk, 1 rep

Max reps Muscle-up