30-Heavy Cleans
07/30/09
15-Sledge Swings (per side)
15-Box Jumps 24″M 18″W
10 Rounds for Time
07/29/09
15-Chinups
15-Hipups
50-Wreckin’ Rope
5 Rounds for Time.
07/28/09
15-Deadlifts M#135 W#85
20-Decline Pushups
400M Run
5 Rounds for Time
07/27/09
“Fight Gone Bad”
Jumping Pullups
Kickouts
Burpees
Ball Slams
1 minute of each exercise moving to the next with NO REST! After all four are completed, one minute rest and back to it!!!
Complete 5 Rounds
07/24/09
Cone Sprints
(1 forward, backward/2 side shuffle/3 karaoke/4 Bear Crawl)
15-Med Ball Side Toss
Agility Ladder-up and back
(1 in & out/2 scissors/3 side rockers/4 cross over-unders)
4 Rounds for Time.
07/23/09
10-Power Snatches
10-Close Grip Body Rows
10 Rounds for Time.
07/22/09
12-Push Press
12-Windshield Wipers
500M Row
4 Rounds for Time.
07/21/09
20-AbMat (weighted)
400M Run
12 -Pullups
5 Rounds for time.
07/20/09
“John”
15-ring Dips
15-Wall Ball Shots
Complete as many rounds in 20 Minutes
