Thursday, 05.17.12: 05-17-12

A) Muscle ups (Strict) 3 x 5 (Advanced: Weighted)

B) 3 x 15 Around the worlds 

C)  5 rounds:

15 KBS @ 24kg/16kg

10 Ring Push-ups

500m Row

Wednesday, 05.16.12: 05-16-12

A) Handstand hold  (Beginner: chest to wall/Advanced freestanding )

4 x 30's

B) 3 x 8 Pull overs

C) 3 x 10 Ice-cream makers

D) For time:

• 10 Squat cleans @ 145/105lbs
• 15 toes to bar
• 20 Push ups
• 15 Box Jumps 30"/24"
• 10 pistols per leg

Friday, 05.11.12: 05-11-12

A) Planche 3 x 15's ( Any scale)

B) 3 x 40 Hollow rocks

C) 8 Rounds of Cindy * Strict*  ( Advanced: 20lb weight vest)

• 5 Pull ups
• 10 Push-ups
• 15 Squats