DU's and hang power snatch

50 Double Unders
2 Hang Power Snatch (95/75)
40 Double Unders
4 Hang Power Snatch (95/75)
30 Double Unders
6 Hang Power Snatch (95/75)
20 Double Unders
8 Hang Power Snatch (95/75)
10 Double Unders
10 Hang Power Snatch (95/75)

19 July 2010

21-15-9
deadlifts
ring dips
burpees

17 July 2010

100 Double Unders
90 Squats
80 Push Ups
70 Sit Ups
60 Mountain Climbers
50 Kettlebell Swings (2/1 pood)
40 Wall Balls (20/12)
30 Strict Pull Ups
20 Knees to Elbows
10 Hand Stand Push Ups

9 July 2010

21-15-9
10 Meter Shuttle Run (Each touch is a Rep)
Ring Dips

~REST~

50 GHD Sit Ups at your own pace.

Post time to comments (sans GHDs).

10 July 2010

Close In Grip Bench Press
5-5-5-5

~REST~

50 Knees to Elbows
50 Hip/Back Extensions or Superman’s
No time component.

Post weight to comments.

11 July 2010

As Many Rounds As Possible, 15 minutes:
5 Strict Pull Ups
10 Push Ups
15 Squats
1 Power Clean (135/95)

15 Jul 2010

4 Rounds:
15 Burpees
20 Unbroken Box Jumps (20/16)
25 Unbroken Double Unders
Rest 2 minutes between rounds.

16 July 2010

30 Power Cleans (135/95)
Rest 3 minutes.
30 Ring Dips