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

Sunday 130728

Row 1 K

Five rounds of:

25 Pull-ups

135 pound Push jerk, 7 reps

Saturday 130727

For time:

95 pound Thruster, 27 reps

15 foot Legless rope climb, 4 ascents

95 pound Thruster, 21 reps

15 foot Legless rope climb, 3 ascents

95 pound Thruster, 15 reps

15 foot Legless rope climb, 2 ascents

95 pound Thruster, 9 reps

15 foot Legless rope climb, 1 ascent

Thursday 130725

For time:

100 Double-unders

Run 100 meters

15 foot Rope climb, 4 ascents

Run 100 meters

135 pound Front squat, 30 reps

Run 100 meters

100 meter Farmer carry, 70 pound dumbbells

70 pound Dumbbell snatch, alternating, 20 reps

Run 100 meters

Wednesday 130724

For time:

Row 21,097 meters

Tuesday 130723

For time:

205 pound Front squat, 20 reps

30 Box jump, 30 inch box

40 Kettlebell swings, 1.5 pood

50 Wall ball shots, 20 pound ball

Sunday 130721

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Saturday 130720

21-15-9 reps for time of:

GHD Wall ball, 10 pound ball

Wallball "2-fer-1s", 20 pound ball

Friday 130719

For time:

15 foot Rope climb, 5 ascents

145 pound Clean and jerk, 5 reps

15 foot Rope climb, 4 ascents

165 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225 pound Clean and jerk, 1 rep

Wednesday 130717

Sprint triathlon

For time:

Swim 750 meters

Bike 20K

Run 5K