July 11, 2011
Monday 110711
For time:
Run 800 meters
30 Clean and Jerk
Run 800 meters
Post load and total time to responses.
July 2011
July 9, 2011
Saturday 110709
50-40-30-20 and 10 rep rounds of:
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Box jump (Men 24″ box, Women 20″ box)
Kettlebell swings (Men 55 lb, Women 35 lb)
Post time to responses.
July 8, 2011
Friday 110708
As many rounds as possible in 15 minutes of:
2 Rope climb ascents
4 Muscle ups
8 Handstand push-ups
or
As many rounds as possible in 15 minutes of:
2 Wall climbs
4 Dumbbell burpee complex (Men 45 lb dumbbells, Women 30 lb dumbbells)
8 Chest to bar pull-ups
Post rounds to responses.
July 7, 2011
Thursday 110707
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans (Men 135 lbs, Women 95 lbs)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
