Sunday 090104

Deadlift 3-3-3-3-3 reps

Friday 090102

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Thursday 090101

"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.

Fight Gone Bad!

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081111.

Monday 081229

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

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

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

Sunday 081228

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Saturday 081227

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powerclean, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Wednesday 081224

Back Squat 5-5-5-5-5 reps

Eva

"Eva"

Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups