Tuesday 2/12/13

Three rounds for time of:
-30 Pull-ups
-155 pound Deadlift, 30 reps
-30 Box jump, 24 inch box

Monday 2/11/13

"Amanda"

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Thursday 2/7/13

"Gwen"

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Wednesday 2/6/13

For time:
-50 Double unders
-50 Burpees
-50 Wall ball shots, 20 pound ball
-50 Back extensions
-50 Push press, 45 pounds
-50 Knees to elbows
-Walking Lunge, 50 steps
-50 Kettlebell swings, 1 pood
-50 Jumping pull-ups
-50 Box jump, 24 inch box

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