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

MONDAY 130729

Big Dawgs

Row 1 K
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps

Puppies

Row 1 k

Five rounds of:
25 Ring Rows
95 pound Push jerk, 7 reps

Post your time:

THURSDAY 130725

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Chun: 13:35 Rx
King W: 18:35 (44lb) DNF -7 Pull ups
Efferson: 21:05 (44,35,35lb)
Lopez: 12:50
Heim: 13:25 Rx
Min: 13:53
Palma 12:45 (35lb)
Riser: 12:25 Rx
King D: 12:55 Rx

Compare to 23 May 13

Finisher
For time:
5K row
Heim: 24:30, King D: 26:03

3K Row
Mock: 16:Lopez 17:23, Min 17:38

2K Row
Isom 9:01, Palma 9:00, Jin 9:48, Heim 8:55, King W 9:15, Hiner 9:33, Efferson 9:31