JULY 31, 2012

palindrome

15-12-9 for time:

overhead squat 115/75

burpees over the bar

rest 1:1

9-12-15 for time:

handstand push-ups

burpee box jumps 24''/20''

JULY 30, 2012

Death x Deadlift

4x1 for 1RM

*Rest exactly 2min between attempts. You only get 4 attempts at 1RM.

Then:

"Death by Deadlift" @275/185

with a continuously running clock do one deadlift the first minute, two deadlifts the second minute, three deadlifts the third minute...continuing as long as you are able.

JULY 28, 2012

AMRAP in 5min:
5 Hang Power Cleans 135/95 5 Burpees over the Barbell     

 -Rest 2 min-

AMRAP in 7min:
5 Push Press 115/75
5 Alternating Split Jumps

-Rest 3 min-

AMRAP in 5min:
5 Thrusters 95/65
5 KB Swings 2 pood/1.5 pood

JULY 27, 2012

good mornings

5x5 for a 5RM
*Rest 2 - 3mins between attempts

100 V - Ups for completion

JULY 26, 2012

4RFT
5 Push Jerk 155/115
10 Alternating Pistols 

JULY 25, 2012

Muscle Up Clinic

Then

2RFT

1000m Row
200m Pinch Grip Plate Carry (35#/25# plate in each hand)

JULY 24, 2012

2 RFT:

25 burpees

25 pull - ups

25 thrusters - 45#/35#

25 double unders

25 ring dips

25 box jumps 24''/20''