Saturday 120915

Five rounds for time of:

15 Walking lunge steps, carrying a 95 pound barbell in the front rack position

30 Double-unders

Friday 120914

Four rounds for time of:

15 foot Rope climb, 3 ascents

30 Push-ups

30 Sit-ups

Wednesday 120912

For time:

Row 500 meters

50 Wall ball shots, 20 pound ball

Row 400 meters

40 Wall ball shots, 20 pound ball

Row 300 meters

30 Wall ball shots, 20 pound ball

Row 200 meters

20 Wall ball shots, 20 pound ball

Row 100 meters

10 Wall ball shots, 20 pound ball

The Seven

"The Seven"

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

Monday 120910

Split snatch 2-2-2-2-2-2-2 reps

Alternate legs for each rep.

Saturday 120908

Eight rounds for max reps of:

115 pound Hang power clean, 20 seconds

Rest 10 seconds

115 pound Push press, 20 seconds

Rest 10 seconds

Friday 120907

Overhead Squat 3-3-3-3-3 reps

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Tuesday 120904

For time:

95 pound Thruster, 100 reps

Monday 120903

Three rounds for time of:

15 Chest to bar pull-ups

20 Burpees

95 pound Sumo-deadlift high-pull, 15 reps