Tuesday 2/5/13

For time:
-135 pound Thruster, 15 reps
-Run 200 meters
-95 pound Thruster, 20 reps
-Run 400 meters
-65 pound Thruster, 30 reps
-Run 800 meters

Monday 2/4/13

For time:
75 Handstand push-ups

At the beginning of each minute perform 20 Double-unders.

Thursday 1/31/13

Deadlift 3-3-3-3-3 reps

Post loads to comments.

AND

Work on Weaknesses.

http://johnnyswod.blogspot.com/

Wednesday 1/30/13

"Sean" For time:
-Ten rounds for time of:
-11 Chest to bar pull-ups
-75 pound Front squat, 22 reps

Post time to comments.

Tuesday 1/29/13

Perform the following tests:
-L-sit for time.
-Handstand walk for distance.
-Chest to bar weighted pull-up for load.
-Snatch 1 rep for load.

Post time, distance and loads to comments.

Monday 1/28/13

"Tommy V" For time:
-115 lb. Thruster, 21 reps
-15 ft. rope climb, 12 ascents
-115 lb. Thruster, 15 reps
-15 ft. rope climb, 9 ascents
-115 lb. Thruster, 9 reps
-15 ft. rope climb, 6 ascents

Thursday 1/24/11

Three rounds for time of:
-35 pound Dumbbell squat snatch, 15 reps, right arm
-15 GHD sit-ups
-35 pound Dumbbell squat snatch, 15 reps, left arm
-15 Toes to bar

Wednesday 1/23/13

"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.

Tuesday 1/22/13

Deadlift 5-5-5-5-5 reps

Work on weaknesses today.

Monday 1/21/13

For time:
-30 Handstand push-ups
-40 Pull-ups
-50 Kettlebell swings, 1.5 poods
-60 Sit-ups
-70 Burpees