Older workouts...

#a1---------------------------------------------------------------------------------------------------------

21-15-9 reps

Dumbell thrusters 100lbs
Bench Press 205lbs

18:34 on 1-5-11

#a2  -------------------------------------------------------------------------------------------------------

21-15-9 reps of

Burpees
100 lb curls
80 lb butterflies

16:08 on 1-18-11

#a3------------------------------------------------------------------------------------------------------

50 Hand stand pushups
100 toes to rings
run a half mile

18:11 on 1/1/11

#a4-------------------------------------------------------------------------------------------------------

4 rounds for time

10 x 170lb dumbell squats
10 x ring pullups with 30lbs added
10 x 230lb bench press

19:55 on 2-21-11

#a5-------------------------------------------------------------------------------------------

3 rounds for time

21 x 40 lb dumbell snatch right arm
21 pullups
21 x 40 lb dumbell snatch left arm
21 pullups
Kick bag 7x every drop on the pullups

26:55 on 1-3-11

#a5--------------------------------------------------------------------------------------------------

5 rounds for time

10 x Romanian dead lifts at 100 lbs
10 x Burpees with 10lbs each hand
20 x shoulder shrugs 170 lbs
20 x curls 100 lbs ( 10 each arm? with dumbells)
20x situps with 25lb plate on chest

23:33 on 2-15-11

#a6--------------------------------------------------------------------------------------------------

21 min AMRAP

20 x toes to rings
20 x 24" box jumps
20 double unders
3 hand stand push ups with 9" rack
20 x shoulder shrugs 170 lbs

3 and 4/5 rounds on 4-9-11