06/28/11 Workout

5 rds:
Battle rope(var exercises) 1 minute/ 5 R/L split squats
Finish workout with:
1 hand throwing (18# med ball)
10 spider man pushups (2-25# dbs)

06/27/11 Workout

10 rds: 5-situp burpees(2-25# dbs)-3-R/L 1 arm towel assist chinups-10 alt swings(20k)

06/25/11 Workout

5 rds:
5-thrusters(2-16k) - 3-R/L towel assist chinups - 5 ballistic pushups - 10 alt swings(20k)/
2 R/L tire rope slams.

06/22/11 Workout

Tire workout. 17" tire
Warmup: Drag up/ return backwards 1x
3 rds: alt toss up / push back /clean and throw /push back
R/L towel assist 1 arm chin ups 5 x 3

06/19/11 Workout

10 rdsl: 6-thrusters(2-16k) -6 pullups - 6-full ext pushups - 10 alt swings(20k)- 10-1 ladder snatchs/ C&P(16k).

06/17/11 Workout

M-100 @ 3:20
5x1 Rt C&P (20k)
5x1 Rt C & squat & press (20k)
5 x1 Rt "" """ """"" (24k)

06/15/11 Workout

10 rds: 5-thrusters(2-16k) / 5 pullups

06/13/11 Workout

20 sets: 5 burpees(2-25# dbs) / 5 pullups

06/10/11 Workout

Thrusters(2-16k) / pullups / Sonnon ring pushups
ladder 10 to 5 then 5-5-5-5

06/07/11 Workout

TGU- 5 R/L (16k) / 5 R/L (20k) / 1- R/L (24k)

06/04/11 Workout

1-10 ladder. Burpees/pullups @9:45
10 R/L alt swings(20k)/ 10 -1 R/L snatchs and C&P(16k)

06/02/11 Workout

1-10- Thrusters(2-12k) / pullups
Time: 10.5 min. (should be under 10 min)