07/17/12 Workout

5 rds: 6-pullups / 10 R/L swings(16k) / 5 SUJU slams /10-6 ladder snatchs & c&p (16k)
5 minute round wildman jump rope/burpee #1 - 50 jump ropes / 10 burpees.  3-sets.

07/16/12 Workout

21-15-9 (2-16k) thrusters & pullups @ 8:07
5x5 thrusters & pullups
5-divebomber pushups / 15 ft bear crawl / 5 burpees / return bear crawl
5- dive bomber pushups / 15 ft ape walk / 5 burpees / return reverse ape.
5- dive bomber pushps /15 ft side ape walk/ 5 burpees /return other side
5-dive bomber pushups / 15 crab walk / 5 burpees / return reverse crab.

07/13/12 Workout

5 rds: 100 jump ropes / 10-5 yard bear craw with run back.

07/12/12 workout

10 rds: 5-pullups-10 R/L swings(16k) -5 SUJU slams - 10 - ladder snatch & C&P (16k)
Total: 50 pullups - 100 R/L swings - 50 suju slams - 30 R/L snatch - 25 R/L C&P

07/11/12 Workout

3 rds: 100 jump ropes / 100 ft lunge walks / 50 squats /5 divebomber pushups / 15 ft bear crawl 5-burpees
return 15 bear crawl.

07/09/12 Workout

20 rds: 5-burpees(fist) - 5 pullups (chest) - 5 R/L lunge chops.

07/08/12 Workout

5 rds: 5-pullups-10 R/L swings(16k) - 5 R/L snatch & C&P
5 rds: 5-divebomber pushups - 15 ft bear crawl - 5 burpees - return bear crawl

07/05/12 Workout

15 sets: 3-pullups(12k) / 3-R/L OHP (20k)

07/04/12 Workout

5 rds: 5-pullups / 10 R/L swings(16k) / 5-R/L snatch & C&P
2-rds: 5-divebomber pushups /15 ft bear crawl / 5 burpees /return bear crawl.
1 rd: 5-divebomber pushups /15 ft bear crawl /5 burpees /15 ft forward crab / 5 divebomber pushups
         return- 15 feet rev.crab walk / 5 burpees /15 ft bear crawl.

007/02/12 Workout

20 rds: 5-burpees/ 5-pullups @ 18:48