"Josh" - Army

20 Minutes AMRAP

Run 400 M
30 V-ups
15 Deadlifts @ 250

** Subbed 20 Burpees for run - track closed **

Benching and jumping

Max Bench - 3 Reps

followed by

5 rounds

Run 250 M
20 Hang High Pulls @ 75#
20 Box Jumps

lots of running - which is good, cuz I'm not

5 rounds for time

Run 400 M (1 block)
10 reverse pullups
25 Wall Ball 15#

09-09-09

9 minutes of 9 reps of the following :

Hang Power Clean
Front Squat
Push Press
@ 95 #s

Rest 3 Minutes

Pullups
Clap Push ups
Squats

Rest 3 minutes

DB swing @ 50 #
Wall ball at 12 #
Mod Burpees

Mini 50 (at home)

50 Ring Rows
50 Box Jump
50 Ring Dips
50 Fence Jumps
50 Burpees

Time

Friday workout at MSP

Push Press - max 3 reps - 165 #

21-15-9

Jump rope (84-60-36)
Ring Dip
box Jump

Completely modified workout

Ok - here is the original workout

Run 400M
50 Wall ball
21 Ring Dip
Run 400M
35 Wall Ball
15 Ring dip
Run 400M
20 Wall Ball
9 Ring Dip
Run 400 M

Here's my workout
Run 2 Laps
50 DB thrusters @ 15
63 Dips
Run 1 Lap
35 Db Thrusters
45 Dips
Run 1 Lap
20 DB Thrusters
27 Dips
Run 2 Laps