or

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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Saturday, January 8, 2011

Working out with HQ!

5 Rds
10 Wall Climbs
10 Toes to bar
20 Box Jumps

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Friday, January 7, 2011

'Helen'
3 rounds:
400m Run
21 KB Swings (24kg/16kg)
12 Pull ups

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Thursday, January 6, 2011

10 rounds:
5 Burpees
7 Deadlifts (225lb/155lb)
10 Wall Balls (20lb/14lb)

*scale weight accordingly*

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Wednesday, January 5, 2011

10,8,6,4,2
Power cleans (135lb/95lb)
50,40,30,20,10
MB Sit ups (20lb/14lb)

*scale weight accordingly*

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Tuesday, January, 2011

21-15-9
SDLHP (95lb/65lb)
Toes to bar
OH Lunges (45lb/25lb) (arms must be locked out up top please)(Both legs = 1 lunge)
Burpees

*scale weights accordingly

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Monday, January 3, 2010

Happy New Year!!!

'Jack'
AMRAP 20mins
10 Push Press (115lb/75lb)
10 KB Swings (24kg/16kg)
10 Box Jumps (24in/20in)

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Thursday, December 30, 2010

5 Rounds for time:
10 KB Deck Squats (16kg/12kg)
10 Tire Flips
10 Sledge Hammer Swings (10 each arm)
10 Toes to Bar
100m Sprint (fence and back)

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Wednesday, December 29, 2010

10,9,8,7,6,5,4,3,2,1
Hang Squat Cleans (95lb/65lb)
1,2,3,4,5,6,7,8,9,10
Burpee Pull Ups

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