Week of 1/28/13

RX weight is 135/95
Post times, scales, and substitutions in comments.

Week of 1/21/13

6 Rounds of:
- 3 Back Squats @ 75% of 1RM
- 10 Ring Push Ups
* rest 45 seconds between each round

Then:

- 100 Situps for time

Post loads, substitutions, and times in the comments.

Week of 1/14/13

For Time:
9 Hang Squat Snatches @ 135/95#
50 Double-Unders
7 Hang Squat Snatches @ 135/95#
50 Double-Unders
5 Hang Squat Snatches @ 135/95#
50 Double-Unders

Post times, weights, and any substitutions in the comments.

Week of 1/7/13

8 Tabata rounds (20 sec on 10 sec off) of:
■Wall Ball
■Sumo deadlift high pull
■Box jumps
■Push press
■Double Unders

Count total reps for each round.  Score = the lowest rep count out of the 8 rounds.

1 minute of rest after each round.

Note:  Perform 1, 20 second work set for each exercise with 10 seconds of rest between each.  Repeat this 8 times.  Do not do 8, 20 seconds work sets of the first exercise and then move on to the second.

Post score, weights used, and substitutions in comments.