TUESDAY 120214

For time:
20 GTO ground to overhead 95/65 use barbell and get OH any way you want?
12 burpees
run 400 m
rest 2 min
20 pull ups
12 Thrusters 95/65
400 m run
2 min rest
20 hand release push up
12 SDHP 95/65
400 m run

MONDAY 120213

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

THURSDAY 120209

Five rounds for time of:
Run 800 meters
9 Muscle-ups

Let’s get better

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

TUESDAY 120207

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

“Rahoi”

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

“02042012″

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

“01242012″

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

“01232012″

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

“01182012″

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.