or

Friday, December 10, 2010

3 Rounds for time:
400m Run
21 Thrusters (95/65#)
21 Pull-ups

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Thursday, December 9, 2010

"Karen"
150 Wall Balls (20/14#)

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Wednesday, December 8, 2010

Snatch 3-3-3-1-1-1

Weights at 80-90% of 1RM

Cash out: coach's choice

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Tuesday, December 7, 2010

AMRAP 20 min.:
5 Clapping Push-ups
10 DB Box Jumps
15 OH DB Squats

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Monday, December 6, 2010

5 Rounds for time:
5 Deadlifts (315/205#)
12 Knees-to-Elbows

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Saturday, December 4, 2010

“Filthy Fifty”
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings (16/12kg)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/30#)
50 Back Extensions
50 Wall Balls (20/14#)
50 Burpees
50 Double Unders

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Friday, December 3, 2010

5 Rounds for load:
10 Power Cleans
1 Push Press (to back)
15 Walking Lunges
Rest 2:00

* Record load for all sets

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Wednesday, December 1, 2010

6 Rounds for time:
200m Run
12 Left Arm DB Snatch
12 Right Arm DB Snatch

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Tuesday, November 30, 2010

Back Squat 3-3-3-1-1-1

Weights at 80-90% of 1RM

Cash out:
Tabata MB Slams (20/14#)
Tabata Push-ups

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Monday, November 29, 2010

100 MB Sit-ups (20/14#)
50 KB Swings (24/16kg)
1200m Run
100 MB Sit-ups (20/14#)
50 KB Swings (24/16kg)

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