20130501

5 rds for time:

Row 500m
60 secs rest

20130430

20 min AMRAP:

Burpees, 3 reps
95 lb Thruster, 6 reps
Horizontal Pull ups, 9 reps
Box jumps, 12 reps

20130429

For time:

Run 800m
50 pull ups
100 push ups
150 squats
Run 800m

20130426

3 rds for time:

135lb Hang power clean, 15 reps
15 Burpees

20130425

Kettlebell swings, 1.5 pood

6 rds for time:

Left arm swing, 8 reps
Right arm swing, 8 reps
Two Handed swing, 8 reps
Alternating grip, 8 reps

Alternating grip should be a switch from hand to hand at the top of the movement, about chin height.

20130424

10 rds for time:

5 Weighted pull ups, 35 lbs
7 Back ext

20130423

21-15-9

225lb Dead lift
135lb Overhead squat