Rock Solid

5 rounds of 10:

Deadlift (185#/115#)
Back Squats (185#/95#)
KB Swings (1.5 pood/1 pood)
200 M Run

Compare times to 7/16

Manic Thursday

21-15-9:

Squat Clean & Press (135#/65#)
Pull Ups
Gut Busters

Compare times to 8.4.08

Hamburgesa

1 round:

5 Pull ups
10 Push ups
15 Squats
200m Run
21 KBS
12 Pull ups
400m Run
75 Wall Balls
400m Run
12 Pull ups
21 KBS
200m Run
15 squats
10 Push ups
5 Pull ups

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Insanity

1 Round For time:

50 Squats
10 Hang Clean (95/65#)
10 Push Press
10 Front Squat
10 Clean & Jerk

50 Squats
25 DB Thrusters
25 Ball Cleans
25 Back Extensions
25 Burpees

50 Squats
20 Wall Balls
20 KB Snatch - 10 R 10 L or Swings
20 Ring Dips
20 High Box Jumps

50 Squats
25 Pull ups
25 Push ups
25 Sits ups
25 Squats Jumps

3-2-1-GO!! And try not to puke!

MLK

5 Rounds:

15 Front Squats (65/95)
10 HSPU(20 modified)
200 m Run
15 Wall Balls
30 Situps

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