7/30/12

Complete 5 rounds for time of:
2 x weighted pull-ups (45 lbs or 1/4 body weight)
3 x strict dead hang pull-ups
4 x kipping pull-ups
2 x weighted pull-ups
3 x strict dead hang pull-ups
4 x kipping pull-ups
20 x scissor jumps (10 per leg)
10 x mule kicks
300 m hill run (150 m up; 150 back down)
10 x mule kicks
20 x scissor jumps 

*post time and pull-up weight to comments

07-27-12

for time:
run 400 m
40 dips
40 strict shoulder press 40 lb db
40 40 lb db hang power clean
run 400 m
30 dips
30 shoulder press 40 lb db
30 40 lb db hang power clean
run 400 m
20 dips
20 shoulder press 40 lb db
20 40 lb db hang power clean
run 400 m
10 dips
10 shoulder press 40 lb db
10 40 lb db hang power clean
run 400 m

The Drollinger

4 rounds for time of:
10 x GHD sit-ups
10 x weighted pull-ups
10 x perfect push-ups
10 x double unders
10 x deadlift, DB
20 m farmers walk
800 m run
20 m farmers walk
10 x deadlift
10 x double unders

*record time and weights to comments; use same DBs for deadlift and farmers walk

07-25-12

30-25-20-15-10-5 rep rounds for time of:
goblet squat 1.5 pood
kb swing american 1.5 pood
burpees
sit-ups
push-ups

CF Games Finals Chipper modified

Complete 10 reps of the following for time as chipper:
OH squat
box jump overs, 24"
Thruster
Power clean
Toes to bar
Burpee muscle-up (do a burpee then a muscle-up from dead hang)
Toes to bar
Power clean
Thruster
box jump overs, 24"
OH squat

*all barbell lifts were done w/ 95 lb.  Record time in comments

Spartan Beast race 6/30/12

We came, we dominated, we got muddy!
http://www.spartanrace.com/spartan-race-results-2012.php#raceid=195309&gender=a&page=1&courseid=270302

6/28/12 Beast prep

Bear crawl 10 yards, do 1 x burpee, sprint back to start and do 10 x walking lunges w/ 50 lb DB; Then bear crawl 20 yards, do 2 x burpees, sprint back to start and do 10 x walking lunges w/ 50 lb DB; Then bear crawl 30 yards, do 3 x burpees, sprint back to start and, again, do 10 x walking lunges w/ 50 lb DB; Continue this pattern up to 100 yards ending w/ 10 x walking lunges w/ 50 lb DB.