090630

3 rounds for time of:

26 Deadlift @95lb
26 Hang power cleans @95lb
26 Front squat @95lb
26 Push jerk @95lb

(the 26 reps is designated by ben's age today. Happy birthday bro)

090629

Shoulder Press
5-5-5-5-5
Push Press
3-3-3-3-3
Push Jerk
1-1-1-1-1

090628

Max rounds in 15 min of:
5 kettlebell swings, 2 pood
40m sprint
5 burpees
40m sprint

090627

400m walking lunges
record total steps and time

090625

21-15-9
Hang power snatch (95/65)
Knees to elbows
Sumo deadlift high-pull (95/65)

090625

21-15-9
L-pullups
Strict pullups
Kipping pullups

090624

"J.T."
21-15-9
handstand pushups
ring dips
pushups

090623

Front squat
3-3-3-3-3

090622

"Strung out, upside down, backwards Fran"

1200m run
9 pullups
9 thrusters 95lb
800m run
15 pullups
15 thrusters
400m run
21 pullups
21 thrusters

090609

"Grace"

30 Clean and Jerks for time

090608

"Daniel"
50 pullups
400m run
21 thrusters, 95lb
800m run
21 thrusters, 95lb
400m run
50 pullups

090605

"Filthy 50"

50 Box jumps 24"
50 Jumping pullups
50 Kettlebell swings 1pood
50 Walking lunges
50 Knees to elbows
50 Push press (45lb bar)
50 Back Extensions
50 Wall ball shots (20lb ball)
50 Burpees
50 Double unders

090604

Hang Squat Snatch
1-1-1-1-1-1-1

Get Off Ibuprofen Peoples, by Kelly Starrett

090603

For time:
50 Pullups
400m Run
50 Pushups
400m Run
50 Situps
400m Run
50 Squats
400m Run

090602

Weighted Pullups
3-3-3-3-3

then

3 Rounds:
400m run
25 hang power cleans (95/65)
25 knees to elbows