Saturday 130810

Two rounds for time of:

135 pound Thruster, 30 reps

30 L Pull-ups

Friday 130809

Five rounds for time of:

95 pound Sumo deadlift high-pull, 21 reps

21 Ring dips

Thursday 130808

Ten rounds for time of:

7 Burpees

7 Knees to elbows

Tuesday 130806

For time:

30 Snatches

Kelly

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Sunday 130804

Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Thursday 130801

Run 5K

Wednesday 130731

Shoulder Press 5-5-5-5-5 reps

Monday 130729

For time:

Complete three rounds of:

5 Muscle-ups

5 Deficit handstand push-ups

Then, 160 pound barbell Overhead walking lunges, 90 feet