Week of 2/18/13

1 minute to complete:
- 3 Thrusters @ 80% of 1RM (start with bar on ground)
- Max distance row or run
- 1 minute rest

Repeat 6 times.  Score is total distance run or rowed.

Post weight used and distance in the comments.

With a 20lb vest:

800m Run

5 minute rest

10 minutes AMRAP pushups and pullups

5 minute rest

800m Run

*Workout is scored on a point system.

- 800m runs: 2:30 and below gets you 100 points.  Subtract 1 point for every 3 seconds over 2:30.  Subtract half of a point for every 5 pounds not used on the run.

- Push Ups and Pull Ups:
   w/ 20lbs: 5 points per rep
   w/ 15lbs: 4 points per rep
   w/ 10lbs: 3 points per rep
   w/   5lbs: 2 points per rep
   w/   0lbs: 1 point  per rep
  * you may break up push ups and pull ups however you want.  If you want to do only push ups you can. If you want to do only pull ups you can. 

Post weights used and point total in comments.

Week of 2/4/13

Break up reps and sets however you want.  You may choose whatever weight you like and you may change the weight up or down as much as you need/want.

Post loads, reps, and time in comments.