Thursday 4/4/13

Complete as many rounds as possible in 12 minutes of:
-75 pound Shoulder press, 4 reps
-75 pound Sumo deadlift high-pull, 8 reps
-75 pound Front squat, 12 reps

Wednesday 4/3/13

Clean and Jerk 3-3-2-2-2-1-1-1-1-1 reps

Tuesday 4/2/13

"Barraza"
Complete as many rounds as possible in 18 minutes of:
-Run 200 meters
-275 pound Deadlift, 9 reps
-6 Burpee bar muscle-ups

Monday 4/1/13

Complete as many rounds and reps as possible in 10 minutes of:

-115 pound Shoulder to overhead, 5 reps
-115 pound Deadlift, 10 reps
-15 Box jumps, 24" box

Thursday 3/28/13

Wednesday 3/27/13

Tuesday 3/26/13

Monday 3/25/13

Thursday 3/21/13

Press
10-10-10-10-10

Wednesday 3/20/13

For time:
30 Muscle-ups

Tuesday 3/19/13

Run 5K


OR


Row 5K


OR


Combo of both.

Monday 3/18/13

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Thursday 3/14/13

Deadlift 5-5-5-5-5

Wednesday 3/13/13

"Grace"
For time:
135 pound Clean and Jerk, 30 reps

OR

"Isabel".
For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

Tuesday 3/12/13

"Hamilton"

Three rounds for time of:
-Row 1000 meters
-50 Push-ups
-Run 1000 meters
-50 Pull-ups

Monday 3/11/13

Seven rounds of:
-35 Double-unders
-1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches to comments. Do not count missed reps.

Thursday 3/7/13

OH Squat 10-10-10-10-10

AND

Work on Weaknesses

Wednesday 3/6/13

12-9-6-3 reps for time of:
-95 pound Power snatch
-Burpee

Tuesday 3/5/13

15 minutes AMRAP of:
-10 Kettlebell swings, 2 pood
-10 Box jumps, 24 inch box
-10 Ring dips

Monday 3/4/13

12 minutes AMRAP of:
-50 Squats
-30 Push-ups
-15 Pull-ups