07/31/09
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