Sunday 120805

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Friday 120803

For time:

75 pound Thruster, 30 reps

15 foot Rope climb, 3 ascents

75 pound Thruster, 20 reps

15 foot Rope climb, 2 ascents

75 pound Thruster, 10 reps

15 foot Rope climb, 1 ascents

Andrea Ager 3:40. Post time to comments.

Thursday 120802

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Wednesday 120801

Clean and Jerk 3-3-3-3-3 reps

Monday 120730

Three rounds for time of:

135 pound Hang power clean, 15 reps

15 Burpees

Sunday 120729

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Saturday 120728

Attach an object at precisely 12" above your maximum reach with rope or cord, and complete 4 rounds for time of:

30 Jump and touch

185 pound Deadlift, 20 reps

10 Handstand push-ups

Thursday 120726

For time:

225 pound Back squat, 21 reps

42 GHD Sit-ups

225 pound Back squat, 15 reps

30 GHD Sit-ups

225 pound Back squat, 9 reps

18 GHD Sit-ups

Wednesday 120725

Push Press 2-2-2-2-2-2-2 reps.

Ship

"Ship"

Nine rounds for time of:

185 pound Squat clean, 7 reps

8 Burpee box jumps, 36" box