08/16/12 Workout

Ross Emamait's Magic 50.  5 rds:
5- R/L snatch(16k)
5-R/L swings
10- burpees
Time: 7:30

08/15/12 Workout

Tire drag around the block. (2290 ft) about 12 min.

08/14/12 Workout

4 rds: 5-divebomber pushups / 15 ft bear crawl / 5 burpees / return bear crawl
2 rds: 5-divebomber pushups / 15 ft side bear crawl / 5 burpees / return side bear crawl
2 rds: 5-divebomber pushups / 15 ft forward ape / 5 burpees / return rev. ape.
2 rds: 5 divebomber pushups / 15 ft forward crab / 5 burpees / return rev crab.
Whew!!!

08/13/12 Workout

5rds: 5 R/L Tornado pullups / 5-side to side dbl mtn climbers(elbow plank) / 5 R/L snatch(16k)
          5-R/L C&P

08/10/12 Workout

10 rds:
50 jump ropes / 5 ring pullups / bear crawl in garage.

08/07/12 Workout

10 rds; 5-divebomber pushups / 15 ft bear crawl / 5 burpees / return bear crawl
Rds: 4-2-2-2.

08/06/12 workout

20 min Tabata:
Rds: 1&3 -thrusters(2-12k) / pullups / pushups /SUJU ball slams
Rds: 2&4-R/L swings(20k) /R/L snatch(16k) / R/L C&P(16k) /hang knee raises.

08/03/152 Workout

Twentys:  Time 21:42  First attempt.

100 jump rope (warmup)
20-burpees
20-thrusters-(2/12k)
20 pullups
20 pushups
20 squts
20 R/L swings (16k)
20 SUJU ball slams
20 R/L snatchs(16k)
20 R/L C&P
20 hanging knee raises

08/03/12

2 rds: 30 sec ea. side.
R/LSumo high pull (25# db)
R/L bent row
R/L OHP w/walk
R/L wt @ shoulder, walk & squats
R/L farmer walk w/ squat.
Finish w/ 2 rds alt ohp (2-25# dbs) sitting position
20 kip pullups.

08/01/12 Wokrout

Tire workout: 2 rds:
150 jog / return backward/ bear crawl / push tire return / toss up/ Clean and slam return.
Finish 12 kip pullups.