07/31/12 - CNJ-Pullup-Pushup

7 rounds for time

5 - Clean and Jerk @ 95lb
7 - Pullups
10 - Chest to ground handlift pushup

Time 14:42

07/25-30/12 - Travel/Paint Party/Ohio

Travel Kent
Paint
Wedding
Paint
Birthday
Paint
Travel Nashville

07/24/12 - Hell Run

5k run drop every 2 minutes and do 15 pushups

30-40 minutes. Mind numbingly hot. The heat and humidity were a workout by themselves!!!

07/23/12 - Rest Day

07/22/12 - Run - Power - Pull

Hardest workout in a while

10 x 95 front squat
Hill run 30m down/up
10 pull-ups

10 x 95 thruster
Hill run 30m down/up
10 pull-ups

10 x 95 power clean
Hill run 30m down/up
10 x pull-ups

Hill run 30m down/up
95 power clean
10 x pull-up

Hill run 30m down/up
10 x 95 thruster
10 x pull-ups

Hill run 30m down/up
95 front squat
10 x pull-ups

Time 13:06

07/21/12 - Sprint Swing Push

10 rounds

30m hill sprint
10 kettlebell swings
10 pushups

About 1 minute rest on walk back down hill

07/20/12 - Rest Day

07/19/12 - Run - Pushup WOD at Percy Warner

2 Miles with T. Michael  With a one minute timer running continuously.

Run and then on the minute, drop and do 10 pushups, and continue running until the distance is complete.

250 pushups

07/18/12 - Sprint - Snatch

10 rounds

30m hill sprint
10 kettlebell snatch 50lbs

Time 12:32

07/17/12 - pull push lunge dip

8 rounds for time

10 pullups
10 pushups
10 lunge step
10 ring dips

Time 19:35

07/16/12 - Rest Day

07/15/12 - Run / Explosive

10 Rounds for time

30m hill run down and back
5 handstand pushup on 2" plates
5 nipple to bar pullups
5 clapping pushups

Time 18:32

07/14/12 - Snake Turns Over

20 minutes
60 reps

07/13/12 - 4x4x8 Kettlebell

50#  Kettlebell Circuit

8 Rounds for Time with exactly 1:00 rest between rounds

4 - Two Arm Swings
4 - Cleans Left
4 - Snatch Left
4 - Clean and Jerk Left
4 - Clean Right
4 - Snatch Right
4 - Clean and Jerk Right
4 - Two Arm Swings

Alternate Starting arm each round

between 1:30 and 1:40 a round, all unbroken until last two rounds.  Had to set KB down on rounds 7 and 8 for a few seconds

time 20:14

07/12/12 - mini chip AMRAP

20 AMRAP

5 pullups
10 squats
10 pushups
5 hang power snatch75#
10 lunge step

10 rds plus 10 pushup

07/11/12 - Rest Day

07/10/12 Pull Push Snatch Run

30 Minute AMRAP

10 Pullup
30M Hill Run
15 Pushups
30M Hill Run
10 Snatch with 50# Kettlebell
30M Hill Run

8 Rounds in 29 47

07/09/12 - Clean and Press Ladder

From the ground clean and press

3 x
75/85/95/105/115/125/125/125/135/145

07/08/12 - Rest Day

07/07/12 - 3K Run

Work outside for 4 hours in 105 degree heat.

Ran 2 miles mid-day at 100.  Finished it, but hot as hell.

07/06/12 - KB-Dip-Lunge

10 RFT

5/5 CNJ w 50# kettlebell
7 ring dips
9 lunge steps

Time 18:50

07/05/12 - Easy Quad

20 rounds

5 pullups
5 pushups
5 situps
5 squats

Didn't time. Just kept moving at easy pace. Guessing 16-20 minutes

06/27 - 07/04/12 - Appalacian Trail

With David H. and Mark S.