or

Thursday, January 20, 2011

AMRAP 15 min.:
100m Sprint
10 Tire Flips
20 Box Jumps

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Wednesday, January 19, 2011

5 Rounds for time of:
400m Run
20 Burpees
15 Bent Over Rows (95/65#)

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Tuesday, January 18, 2011

21-15-9 reps, for time:
Deadlift (225/135#)
Handstand Push-ups

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Monday, January 17, 2011

70 Walking Lunges
21 Pull-ups
21 Sit-ups
60 Walking Lunges
18 Pull-ups
18 Sit-ups
50 Walking Lunges
15 Pull-ups
15 Sit-ups
40 Walking Lunges
12 Pull-ups
12 Sit-ups
30 Walking Lunges
9 Pull-ups
9 Sit-ups
20 Walking Lunges
6 Pull-ups
6 Sit-ups
10 Walking Lunges
3 Pull-ups
3 Sit-ups

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Saturday, January 15, 2011

"Elizabeth"

21-15-9 reps of:
Clean 135#
Ring Dips

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Friday, January 14, 2011

400m Run
20m Burpee­ Broad Jump
20m Walking Lunges
20m Burpee­ Broad Jump
20m Bear Crawl
20m Burpee­ Broad Jump
20m Walking Lunges
20m Burpee­ Broad Jump
20m Bear Crawl
400m Run

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Thursday, January 13, 2011

5 rounds for time:
500m Row
7 Thrusters (135/95#)

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Wednesday, January 12, 2011

10,9,8,7,6,5,4,3,2,1
SDLHP(95lbs/65lbs)
Wall Balls (20lbs/14lbs)
Burpeess
*15 Double Unders after each set*

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Tuesday, January 11, 2011

5 Rounds for time:
10 Power Snatch (95/65#)
15 KB Swings (24/16kg)
20 Box Jumps

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Monday, Janurary 10,  2011

800m Run
45 Push-ups
15 Sit-ups
800m Run
30 Clapping Push-ups
30 Sit-ups
800m Run
15 Ring Push-ups
45 Sit-ups

*Capped at 30mins

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