130830

complete for time:

run 400m

50 kettlebell swings, 53/35

50 wall ball, 20/14 

50 pull ups

run 400m

SH 10:31

CH 13:39

130829 Part II - Diane

"Diane"

21-15-9

deadlifts, 225lb

hand stand push ups

SH 5:15

CP 8:05

130829 Part I

3 rounds for time

run 400m

50 air squats

25 hand release push-ups

SH 11:44

130827

5 rounds for time:

30 cal row

20 toes through rings

10 burpees box jumps, 24"

SH 19:32

CP 23:29

130826

10-9-8-7-6-5-4-3-2-1

thrusters, 135lb

chest to bar pull-ups

SH 10:54

CP 22:38

130824

AMRAP 15 min
10 ring dips
10 kb swings, 70lbs
3 rope climbs, 12'

Scott 163

130822

"Jerry"

For time:

Run 1 mile

Row 2K

Run 1 mile

Scott 22:40

130821

complete for time:

210 double unders

21 deadlifts, 225lb

21 box jumps, 30"

150 double unders

15 dead lifts

15 box jumps

90 double unders

9 deadlifts

9 box jumps

Scott 12:58

130820

40-30-20-10

burpees

dumbbell snatch, 50lb

sit-ups

SH 14:27

FC 18:39

130817

back squat

3-3-3-3-3

SH 235-255-265-275-285

CP 235-255-255-255-255

130816

AMRAP 20 mins

5 power cleans, 155lb

10 wall ball, 20lb/10'

20 double-unders

SH 435

CP 321 (2-for-1 singles)

130814

http://www.guerrillafitness.net/2013/08/morristown-workout-for-81412-2/

Partner / Competition Workout
7 Rounds:
Partner 1 - 20 Meter overhead walking lunge
Partner 2 - As many reps as possible
3 Push ups
3 Knees to elbows
6 Push ups
6 Knees to elbows
* This is a competition workout, you are trying to get further along than your partner.

Scott 160 (21 push ups + 13 k2e)

130813

3 rounds for time:
row 500m
30 kb swings 53/35
40 sit ups

SH 13:58

FC 15:51

130811

run 400m

then

21-15-9

chest to bar pull ups

hand release deficit push ups

then

run 400m

SH 7:59

CP 8:55

FC 9:11

130810

10-9-8-7-6-5-4-3-2-1 reps for time*
snatch 95/65
box jumps 30/24

*2 rope climbs @ 12' after each round

SH 15:16

CP 18:09

130808

Strength:

3 x 3-2-1
Back squat

Conditioning:

50 Wallballs 20#/14#
50 Kettlebell Swings 2 pood / 1.5 pood
* Break up however you choose
Rest exactly 1 minute
Row 500 meters (all out effort!) 

SH 7:45

130807

strength

front squat
3-3-3-3

WOD
20 front squat 135/95
run 400m
15 front squat
run 400m
10 front squat
run 400m
5 front squat
run 400m

SH 10:27

CP 15:27

130805

http://www.guerrillafitness.net/2013/08/morristown-workout-for-8513/

10 Rounds:
3 Deadlifts 275#/185# 
5 Hand stand push ups
7 Toes to bar

SH 7:50

CP 12:08

130804 triathlon sprints

3 rounds for time

400m run

100 double unders

500m row

Scott 15:51

130802

http://www.guerrillafitness.net/2013/08/morristown-workout-for-8213/

2-2-2-2-2-2-2-2-2-2
Press at 40% of 1 rep max 

SH 95#

Conditioning:

2 Rounds:
4-3-2-1
Muscle ups
Strict Press @ 80% of your 1 rep max 
* Rest 2 minutes between rounds

SH 10:17 (bar muscle ups), 135#