or

Thursday, March 3, 2011

Tabata sets of:
Parallette Passthroughs
Med Ball Sit-ups (20/14#)
Push Press (45/30#)

Then 800m Run

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Wednesday, March 2, 2011

"Helen"

3 Rounds for time of:
400m Run
21 KB Swings (24/16kg)
12 Pull-ups

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Tuesday, March 1, 2011

"Blake"

4 Rounds:
100 Ft. Walking Lunges with 45/25lb plate
30 Box Jumps
20 Wall Balls
10 Handstand Push-ups

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Monday, February 28, 2011

Back Squat 3-3-3-3-3

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Friday, February 25, 2011

Buy-in: Handstand Push-ups (20 men/10 women)

5 Rounds:
20 Double-unders
10 Box Jumps
10 Deck Squats
500m Row

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Thursday, February 24, 2011

"Nasty Girls"

3 Rounds for time of:
50 Air Squats
7 Muscle-ups (Mod: 7 Chest-to-bar Pull-ups, 7 Ring Dips
10 Hang Power Cleans (135/95#)

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Wednesday, February 23, 2011

AMRAP 15 minutes:
20 KB Swings (24/16kg)
15 Tire Flips
10 Burpee Broad Jumps

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Tuesday, February 22, 2011

"Recess"
5 Rounds for time of:
6 Ground-to-overhead (135/80#)
100 Single-unders

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Monday, February 21, 2011

21-18-15-12-9-6-3:
Power Snatch (65/45#)
Wall Balls
Knees-to-elbows

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Friday, February 18, 2011

"Cindy"

Rounds in 20 minutes:

5 Pull-ups
10 Push-ups
15 Squats

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