Friday 040102

Seven rounds for time of:

Rope climb, 30 feet

Ring dips, 15 reps

"Toes to bar," 15 reps

Walking lunge, 10 steps

Thursday 040101

Back squat 5-5-3-3-3-1-1-1 reps

Wednesday 031231

Seven rounds for time at 21-18-15-12-9-6 and then 3 reps of:

Pull-ups

Push-ups

Sit-ups

Squats

Monday 031229

For twenty minutes:

10 Barbell Snatches

10 Pull-ups

Multiply snatch load by rounds completed and post to comments.

Sunday 031228

For twenty minutes:

10 Deadlifts

10 Handstand Push-ups

Multiply deadlift load by rounds completed and post to comments.

Saturday 031227

For twenty minutes:

10 Dumbbell Thrusters

10 Pull-ups

Multiply thruster load by rounds completed, e.g., 50 pounds X 23 rounds = 1,150 pound-rounds (a useful measure of work and, by extension, average power for the workout) and post to comments.

Thursday 031225

Deadlift 3-3-1-1-1-1-1 reps

Warm-up! Work at slow pace. Post loads to comments.

Wednesday 031224

Run 5K

Tuesday 031223

Without rest between exercises:

Tabata Squat

Tabata Sit-up

Tabata Push-up

Tabata Pull-up

Sunday 031221

7 rounds for time of:

Sumo deadlift high-pull 12 reps

12 Ring dips