Wednesday 130306

Two rounds for time of:

Run 400 meters

Handstand walk 15 meters

Run 400 meters

One legged squat, 30 reps

Adrian

"Adrian"

Seven rounds for time of:

3 Forward rolls

5 Wall climbs

7 Toes to bar

9 Box jumps, 30" box

Sunday 130303

Complete as many reps as possible in 30 minutes of:

Rope climbs and push-ups

Count the number of trips up the rope and the number of push-ups within the half hour.

Compare to 010217.

Saturday 130302

Three rounds for time of:

Run 200 meters

100 meter Walking lunge

50 Squats

Friday 130301

For time:

30 Muscle-ups, bailing forward

Wednesday 130227

Run 5K

Zeus

"Zeus"

Three rounds for time of:

30 Wall ball shots, 20 pound ball

75 pound Sumo deadlift high-pull, 30 reps

30 Box jump, 20" box

75 pound Push press, 30 reps

Row 30 calories

30 Push-ups

Body weight Back squat, 10 reps

Grace

"Grace"

For time:

135 pound Clean and Jerk, 30 reps

OR

"Isabel"

For time:

Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

Saturday 130223

Seven rounds of:

35 Double-unders

1 Snatch

Make one snatch attempt per round.

Hamilton

"Hamilton"

Three rounds for time of:

Row 1000 meters

50 Push-ups

Run 1000 meters

50 Pull-ups