30 Muscle-Ups For Time

If you can't do a muscle up, I feel for you... because you have 120 pull-ups and 120 dips in your near future. But hey, look at it this way... There is only room for improvement. Get some, go again.

Big ups to Lt. Odom who is getting ready to head to the great sandbox to the east... You are in our thoughts and prayers.

Here is the beginning to my handstands around the world book.
St. Lucia... Check.


Want to learn how something works/how to do something? Here is the website for you.
How dangerous is North Korea? Here is what Time Magazine has to say about them.

A. Is this the king of parkour?
B. Why isn't this guy on our olympic team?
C. Is he really human?

Thruster

1-1-1-1-1-1-1

I'm baaaaaaaaaack!!!

All married up and everything.... but seriously out of shape.

Rest Day. Get some. 3,2,1...GO! and all that stuff.

5 rounds for time:
30 GHD situps
25 Back Extensions

or...

Run 400m for time... then 200m for time... then 100m for time...
*Rest as needed b/w runs
*You can also do this on a rower, just bump distances to 500m, 250m, and 125m
or...

Do nothing and get fat. :)

Do whichever you want... pun intended.

"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

Back Squat

5-5-5-5-5....awww yeah.

4 Rounds, each for time of:
Run 800m


*Time each round
**Try to stay the same pace or increase pace
***God be with you.

Grace.

30 reps @ 135#... floor to overhead.

Rest Day boys and girls... get some.

The pros and cons of nuclear energy.
FOBs in Iraq.
Oak Ridge National Labratory... where all the cool shit comes from.

PUSH JERK

1-1-1-1-1-1-1

Deadlift

1-1-1-1-1
Parallette Work
Max reps HSPU

Sorry guys... it's been too long...

Front Squat 3-3-3-3-3
Get some...

Oh and if you're feeling up to it...

Weighted Pull-up
1-1-1-1-1-then...Max reps @ 60% 1Rm

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.