Reach for the Sky

Seven rounds for time of:

15 foot Rope climb, 1 ascent

10 Wallball shots, 20 pound ball

15 Kettlebell swings, 1.5 poods

20 Double-unders

Post Results to BTW

Demos:	Rope Climb Wall Ball Kettlebell Swing Double Under
CF Journal:	The Do-It-Yourself Climbing Rope Kettlebell Basics: Drills for Improving Your Swing Jump Rope Basics Part 2: More Preparation Phase Plus Double-Under Tips Rope Climbing Techniques: Legless Rope Climb More
CF Videos:	Double-Unders (Brendan Gilliam demo) mov - wmv Double Unders wmv

Burner....Get Some !!!

21-15-9 reps for time of:

52/36Kg Power clean

52/36Kg Thruster

Post results to BTW

Demos:	Power Clean Thruster
CF Journal:	The End of the First Pull The Power Clean The Thruster: Instruction in India The Holy Trinity of Strength Training More
CF Videos:	Thruster tri-panel mov - wmv Power Clean mov - wmv

Gasser

Eight rounds for time of:

10 Burpees

15 Jumping alternating lunges

20 Double-unders

25 yard Shuttle sprint (5 x 5 yards)

Rest 90 seconds

Post Results to BTW

Demos:	Burpee Jumping Alter... Double Under Shuttle Run Rest
CF Journal:	Jump Rope Basics Part 2: More Preparation Phase Plus Double-Under Tips Jump Rope Basics Part 1: Preperation Jump Rope Basics Part 3: Intermediate Phase The Position: Part 1—The Double-Under More
CF Videos:	Double-Unders (Brendan Gilliam demo) mov - wmv Double Unders wmv Burpee Demo wmv More

Elbows High!!!!

Front squat 3-3-3-3-3 reps

Post Results to BTW

Demos:	Front Squat
CF Journal:	The Moves Going Deep Spanish Front Squat Keeping Your Adductors Strong More

The Tango....

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

Post Results to BTW

Demos:	Row Wall Ball
CF Journal:	Row Fast: How to Prepare for an Erg Test Ergometer Scores and Hall of Fame Workouts The Moves Rowing Lesson 1: Maximizing Length More

Erin

Five rounds for time of:

18/13Kg Dumbbells split clean x 15 reps

21 Pull-ups

Post Results to BTW

Enlarge image

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

Demos:	Dumbbell Spli... Pull-up
CF Journal:	Kipping Pull-Ups with Jeff Tucker Assistance for Bodyweight Exercises Dumbbell Pullup Challenge More
CF Videos:	Adrian Teaches Kipping, Part I mov - wmv Adrian Teaches Kipping, Part II mov - wmv Adrian Teaches Kipping, Using the Hips mov - wmv More