03/07/14 On the minute 20 minutes

5 pullups per minute @ 20 minutes = 100 pullups alt b/w bar and rings
10 slam balls  ""         @ 20 mnutes   = 200 slams.

03/06/14 Workout Breathe Ladder Day 3

5 times:  Swings (16k), to controlled breaths

10-2 / 20-4 / 30-6 / 40-8

= 500 swings / 100 breaths.

Finish with 10 pullups

RHand weak/ lower back sore

Swing Breathe Ladder (16k)- Day-2

3- times:  Number of swings to number of breaths.

10-2 / 20-4 / 30-6 / 40-8

= 300 swings - 60  breaths

Swing Breathe Ladder (16k)- Day-1

2- times:  Number of swings to number of breaths.

10-2 / 20-4 / 30-6 / 40-8

= 200 swings - 40  breaths.

02/28/14 On the minute- 20 minutes

7 min x 6 ball slams (25# slam ball).  Not enough changed to 10 slams per minute
13 min  x 10 slams.

02/27/14 On the minute 20 minutes

6 burpees per minute/  last set 10 burpees = 124 burpees

02/26/14 Workout 20 Min Tabata

Rds: 1 +3:  thrusters (2-12k) / ring pullups / pushups / squats
Rds: 2+4: R/L swings (16k) / R/L snatch / R/L OHP / R/L squats

02/25/14 Workout

10 rds:  5 R/L bent rows (16k) (no elbow support) / 5 goblet squats.

02/23/14 Workout

3-rds: 50 feet bear crawl/ 50 feet lunge walks / 50 squats.
1- 50 feet rack carry (2-16k) / 8- ohpress / 50 feet over head carry.

02/21/14 Workout Tabata

20 min tabata:

Rds: 1-3:  thursters (2-12k) / ring pullups / pushups / squats
Rds: 2-4: R/L snatchs (16k) / R/L cleans / R/L OHP/ R/L squats.