For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

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Rest

Deadlift 3-3-3-3-3 reps

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“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not …

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of …

Rest

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

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Rest

Push Jerk 1-1-1-1-1-1-1 reps

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“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Power clean 1-1-1-1-1-1-1 reps

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Urban goat herd, trash fed goat…delicious

Rest

Trash City, North Baghdad, Iraq

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

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Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

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Three rounds for time of:
12 Muscle-ups
75 Squats

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Rest

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

New Years Eve, Taji, Iraq 2009

Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Happy New Years!!
Masaganang Bagong Taon!

Rest

Row 5K.

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Snatch 1-1-1-1-1-1-1 reps

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Row 5K

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Rest Day

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Merry Christmas

Deadlift 1-10-1-20-1-30 reps

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Front Squat 1-10-1-20-1-30 reps

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Rest

Air your grievances to comments

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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