080628 - Run, KB Swings, Thrusters, Pull-ups

3 rounds for time of:
Run 800 meters
30# DB Swing, 21 reps
30# DB Thrusters, 21 reps
21 Pull-ups

33:26

080618 - Shoulder Press, Back Extensions

Seven rounds for time of:
55 pound Shoulder Press, 21 reps
21 Back extensions

080612 - one legged squats/ ring dips/ pull ups

Five rounds for time of:
10 Assisted One legged squats, alternating
12 Dips
15 Pull-ups

11:32

080609 - Squat Cleans and HSPU

5 rounds for time:
95# Squat Clean x 7
HSPU x 15

11:36

080602 - Squat Cleans and situps

Pack:
For time:
95 lb Squat clean, 10 reps
50 GHD sit ups
95 lb Squat clean, 8 reps
40 GHD sit ups
95 lb Squat clean, 6 reps
30 GHD sit ups
95 lb Squat clean, 4 reps
20 GHD sit ups
95 lb Squat clean, 2 reps
10 GHD sit ups

9:12

080523

Five rounds for time of:

1.5 pood Kettlebell swings, 15 reps
15 GHD Sit-ups
15 Back Extensions
15 Knees to Elbows

21:25

080522 - DL / HSPU

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

DL: 185/235/235/255/255
HSPU: 10/13/17/14/11

row + burpees

Row 1000 meters
15 Burpees
Row 750 meters
30 Burpees
Row 500 meters
45 Burpees

25:47

080517 - Michael

Three rounds for time of:
Run 800 meters
35 Back Extensions
35 Sit-ups

23:14

080515 - Cindy

Complete as many rounds in 12 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

7 sets