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791 Workout Posts
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21 Squat Cleans 95 lbs 21 Ring Dips 15 Squat Cleans 95 lbs 15 Ring Dips 9 Squat Cleans 95 lbs 9 Ring Dips -
1 Split Snatch 65 lbs 1 Split Snatch 75 lbs 1 Split Snatch 80 lbs 1 Split Snatch 85 lbs 1 Split Snatch 75 lbs 1 Split Snatch 75 lbs 1 Split Snatch 75 lbs
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20 on 105 rounds of: 12 Wall Balls 20 lbs 12 Toes-to-bars
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5000 m Rows
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5,7,14,8,11Rows Rows Rows Rows Rows Rows Rows Rows Rests Wall Balls 20 lbs Wall Balls Wall Balls Wall Balls Wall Balls Wall Balls Wall Balls Wall Balls Rests Push Presses 45 lbs Push Presses Push Presses Push Presses Push Presses Push Presses Push Presses Push Presses Rests Push-up (hand release)s Push-up (hand release)s Push-up (hand release)s Push-up (hand release)s Push-up (hand release)s Push-up (hand release)s Push-up (hand release)s Push-up (hand release)s Rests GHD Sit-ups GHD Sit-ups GHD Sit-ups GHD Sit-ups
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0 Pull-ups 2 Pull-ups 3 Pull-ups 4 Pull-ups 5 Pull-ups 6 Pull-ups 7 Pull-ups 8 Pull-ups 9 Pull-ups 10 Pull-ups 11 Pull-ups 12 Pull-ups 13 Pull-ups 14 Pull-ups 15 Pull-ups 16 Pull-ups 17 Pull-ups 14 Pull-ups
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50 Box Jump (24 In.)s 50 Jumping Pull-ups 50 Kettlebell Swings 1 pood 50 Walking Lunges 50 Knees To Elbows 50 Push Presses 45 lbs 50 Back Extensions 50 10 ft Wall Balls 14 lbs 50 Burpees 50 Double Unders
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jmu11 rounds of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 2 pood
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10lb vest5000 m Runs
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50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders 10 AbMat Sit-ups
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4 rounds of: 5 Handstand Push-ups 10 Deadlifts 140 lbs 15 Double Unders
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5 rounds of: 400 m Runs 30 Box Jump (24 In.)s 30 Wall Balls 14 lbs
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hr pu20 rounds of: 5 Pull-ups 10 Push-ups 15 Air Squats plus a partial round of: 5 Pull-ups 7 Push-ups 0 Air Squats
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3 Overhead Squats 75 lbs 3 Overhead Squats 80 lbs 3 Overhead Squats 85 lbs 3 Overhead Squats 90 lbs 3 Overhead Squats 95 lbs
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1000 m Rows 50 Sit-up (standard)s 50 Back Extensions 30 Clean & Jerks 95 lbs 22 Kettlebell Swings 1.5 pood 22 Box Jump (20 In.)s 500 m Rows 22 Burpees 22 Wall Balls 14 lbs 1000 m Rows 30 Kettlebell Swings 1.5 pood 30 Pull-ups
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