09/30/09
15-”L” Situps 15-KB Swings 15-Sledge Swings (per side) 5 rounds for time
09/29/09
15-Hang Cleans 50-Wreckin’ Rope 400M Run 4 Rounds for time
09/28/09
BW Bench Press Pullups BW Back Squat Complete as many reps as possible without stopping. 5 rounds Post total reps
09/26/09
FIGHT GONE BAD 4 Push Press #75/#55 Box Jumps #24/#18 Row #5/#3 Wall Ball #20/#14 Sumo DL High Pulls #75/#55 complete one minute as many reps as possiblemoving to the next with no rest. Rest 1 minute between rounds. 3 rounds
09/24/09
“Ethan” 15-Ring Pushups 10-Overhead Squats #95/#65 50-Double Unders
09/23/09
15-Close grip Body Rows 15-Split Jumps 5 rounds for time
09/22/09
30 GHD Situp 25 Back Extentions 5 Rounds for time
09/21/09
For time: 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups
09/18/09
21-15-9 reps, for time: Deadlift 225 lbs Handstand push-ups
09/17/09
Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round.