Tuesday 10/23/12

For time: (:43.4)
250m Row

For total load: (4125lbs)

Bench Press
7 x 275
Rest 1:30
5 x 275
Rest 1:30

3 x 275

"Flight Simulator"

For time: (12:58Rx)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Double Unders (Unbroken)

For time: (5:01Rx)

20 Toes to Bar

40 Weighted Sit-ups 53/35

20 Toes to Bar

Monday 10/22/12

For total Load: (6435lbs)
Deadlift (Touch and Go)
7 x 495lbs
 rest 1:30
3 x 495lbs
 rest 1:30
3 x 495

AMRAP 10:00 (5rds Rx)
2 Muscle-ups
4 Handstand Push-ups
6 Pistols (3 each leg)

For time: (2:30Rx)
150 Double Unders

AMRAP Unbroken (30Rx)
Butter Fly Pull-up

Friday 10/19/12

For load:

Power Snatch 2 x 175,185,195,205,215,225

For time:  (9:12Rx)
5-4-3-2-1 (each exercise unbroken)
Squat Clean 225lbs
Jerk 225lbs

For time: (5:23Rx)
20 Handstand Push-ups
30 Pull-ups
40 Ring Dips

 

Wednesday 10/17/12

For time:  (:44.4)
250m Row

For total reps:  (8Rx)
Every 1:00 for 10:00
Muscle-up
(20 Double Unders to start each 1:00)

For time: (10:51Rx)
8-7-6-5-4-3-2-1
Back Squat 275lbs
Kettlebell Swing 70lbs
Toes to Bar

Tuesday 10/16/12

For total load: (2815Rx)

Every 1:00 for 10:00

1 Power Clean (300,275,275,275,275,275,275,280,285,300)

(20 Double Unders to start every 1:00)

“Freddy’s Revenge”

5 Rounds for time: (6:12Rx)

5 Jerks 185/115

10 Bar Facing Burpees