Monday 100322

Three rounds for time of:

275 pound Deadlift, 10 reps

50 Double-unders

Sunday 100321

For time:

Row 1K

40 pound Dumbbell snatch, 50 reps

Row 750m

40 pound Dumbbell snatch, 35 reps

Row 500m

40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Friday 100319

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Thursday 100318

Deadlift 1-1-1-1-1-1-1 reps

Wednesday 100317

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Monday 100315

Complete as many rounds in 20 minutes as you can of:

15 Back extensions

15 Knees to elbows

95 pound Overhead squat, 15 reps

Sunday 100314

Weighted pull-ups 1-1-1-1-1-1-1 reps

Saturday 100313

Complete as many rounds in 20 minutes as you can of:

Run 400m

40 Wallball shots, 20 pound ball

Thursday 100311

Three rounds for time of:

30 Double-unders

25 L-pull-ups

50 pound dumbbells Squat clean, 20 reps

Wednesday 100310

Ten rounds for time of:

135 pound Deadlift, 15 reps

15 push-ups