Weighted Pullups
5 - 5 - 5
25x5 50x5
35x5 40x5


Five rounds for time of:

30 Double unders
45 pound Dumbbell Squat clean thruster, 15 reps

Post time to comments

14:13
used the 'white' rope at first.
it was too short and really thru off my DU's
went to a longer rope and banged out MUCH better sets
last set of 30 was unbroken.

High bar BackSquat
5 - 5 - 5

135

185

225

255

275x5

Complete as many rounds of the following as possible in 5 minutes
185 pound Deadlift, 15 reps
Run 100 meters

3 rounds +12

rest 7 minutes

Complete as many rounds of the following as possible in 5 minutes
30 Inch box jump, 7 reps
Run 100 meters

Post loads and rounds to comments

5 rounds +1

Snatch Grip Power Pull
1 - 1 - 1

135 x5
185 x1 205 x1 215x1

Complete as many rounds as possible in 15 minutes of:

135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 Ab-mat Sit-ups

5 Rounds
+5 Push-presses

Weighted Dips
1 - 1 - 1
25x5 50x3 70x2 90x2
 100x1 110x1 120F

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps
35 Dumbbell Hang Clean, 6 reps
6 Burpee Knee's to Elbows

Post rounds completed to comments.

8 rounds +BoxJumps

Overhead Squat
1 - 1 - 1
135x5 165x5
195x1 215x1 225F 225F

Fail to get the 225 overhead...
Must work on Jerk

Three rounds for time of:
225 pound Deadlift, 10 reps
50 Double-unders

Post time to comments.



10:12
started at 275 but I felt I was going to do some real damage
dropped to 225 in round 2 and 3.
Still pretty tired ect

Snatch Grip Power Pull
3-3-3
135x3 155x3 185x3

3 Rounds
7 MUs
21 SGPP @ 95#

9:01 as rx'd

4/30/2012
Weighted Dips
3 - 3 - 3

25 x3
50x3
70x3
90 x3
100x2

For time:

75 pound Back squat, 50 reps
10 Behind the neck Pull-ups
75 pound Back squat, 40 reps
8 Behind the neck Pull-ups
75 pound Back squat, 30 reps
6 Behind the neck Pull-ups
75 pound Back squat, 20 reps
4 Behind the neck Pull-ups
75 pound Back squat, 10 reps
2 Behind the neck Pull-ups

9:26 as rx'd

Track and back +1

Run 60:Jog 60
Run 45:Jog 45
Run 30:Jog 30

14:28

Overhead Squat
135 x3
165 x3
185 x3
205 Fx2, failed on the jerk both times.

15 Min DU challange
5 - 10 - 15 - 20 - 30 - 35 ect

Got 35 then stalled
after hit 28 35 and 37? I think...

Felt tired from the word go
Need to tighten up sleep and diet big time

Snatch Grip Power Pull
5 - 5 - 5
135x5 145x5 155x5 165x5

Seven rounds for time of:

165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

8:33 as rx'd

Overhead Squat
5 - 5 - 5
155x5 185x5 205x5

95 Pound Sumo Deadlift High Pulls, 50 reps
95 pound Thruster, 25 reps
30 Pull-ups

7:13

Snatch Grip Deadlift
135x3
225x3
255x1
275x1
295x1
300x1

Amrap 15
3 weighted pull-ups @45#
Run 100m
6 Weighted Ring dips @45#
Run 100m
9 G-squat "+" @45#
Run100m

4 rounds
+3:+6.