FRIDAY 130816

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

WEDNESDAY 130813

Clean and Jerk 1-1-1-1-1-1-1 reps


"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Compare to 03May11
post your time:

TUESDAY 130813

Five rounds for time of:
95 pound Sumo deadlift high-pull, 21 reps
21 Ring dips

Post your time:

MONDAY 130812

For time of:
135 pound Thruster, 30 reps
30 L Pull-ups

or

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Palma: 8:13 (75lb)
Riser: 8:17 Rx
Heim: 10:40 Rx
Mock: 12:30 Rx
Min: 10:46 (65lb)

FRIDAY 130809

Ten rounds for time of:
7 Burpees
7 Knees to elbows


Finisher
Team WOD

100 meter run
Kettle bell swing 35lb
Push ups

THURSDAY 130808

Bear Complex

7 Sets of the following sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (then down to a touch and go to start the next power clean)

5 Rounds with rest between rounds to load up.

The goal is to work up to max load on the 5th round.

TUESDAY 130806

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

MONDAY 130805

Deadlift 7-7-7-7-7-7-7 reps

For each set, touch and go at ground only.

FRIDAY 130802

"Filthy Fifty"

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

Post your time:
Macalintal: 29:30
King D: 28:47 PR
Chun: 29:40
Palma: 31:35
Riser: 29:35 PR
Hiner:

Compare to 09JAN13

THURSDAY 130801

Shoulder press
5-5-5-5-5


Three rounds for time of:

45lb kettle bell deadlift, 25 reps
400 meter row.

Eagles
Chun: 7:53
Filer: 8:37
Hiner: 8:49
King W: 9:01
Spray: 13:50

Others
Lopez: 7:12
Heim: 7:17
Riser: 7:32
King D: 8:00
Mock: 8:11
Palma: 8:20
Upshaw: 10:35

WEDNESDAY 130731

For times:

King's 6000

5K Row
400 push-ups
400 Sit-ups
200 squats

6 men per team. One performs an exercise while others are running around the gym. Rotate as needed with other members in your team.

TUESDAY 130730

100 Double-unders
Run 100 meters
135 lb skid pull 100 meters
Run 100 meters
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters
post your time