Thursday 121025

For time:

Row 500 meters

Body weight Bench press, 30 reps

Row 1000 meters

Body weight Bench press, 20 reps

Row 2000 meters

Body weight Bench press, 10 reps

Wednesday 121024

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

95 pound Sumo deadlift high pull

Lateral jumps, over 24" obstacle

Monday 121022

Five rounds for time of:

115 pound Push press, 12 reps

40 meter Shuttle sprint (4 x 10 meters)

115 pound Squat snatch, 8 reps

Sunday 121021

For time:

25 GHD sit-ups

1 Muscle-up

20 GHD sit-ups

2 Muscle-ups

15 GHD sit-ups

3 Muscle-ups

10 GHD sit-ups

4 Muscle-ups

5 GHD sit-ups

5 Muscle-ups

Saturday 121020

1000 meter Row

Rest 4 minutes

Dumbbell "Tabata" Thrusters

Compare to 020924.

Thursday 121018

For time:

225 pound Hang clean, 30 reps

50 One-legged squats, alternating

Row 2000 meters

Wednesday 121017

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Tuesday 121016

Three rounds for time of:

45 pound Sots press, 15 reps

Handstand walk 15 meters

20 second L-sit hold

Handstand walk 15 meters

Tom

"Tom"

Complete as many rounds in 25 minutes as you can of:

7 Muscle-ups

155 pound Thruster, 11 reps

14 Toes-to-bar

Saturday 121013

Weighted dip 3-2-2-2-1-1-1-1-1 reps