or

Friday, June 24, 2011

"Nancy"

5 Rounds for time:
400m Run
15 OH Squats (95/65#)

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Thursday, June 23, 2011

Split Jerk 5-5-5-3-3-3-2-2-1-1

AMRAP 7 minutes:
10 Burpees
200m Run

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Wednesday, June 22, 2011

For time:
1 Rope Climb
15 Ring Dips
25 Knees to Elbows
35 Sit-ups
45 Push-ups
35 Sit-ups
25 Knees to Elbows
15 Ring Dips
1 Rope Climb

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Tuesday, June 21, 2011

For time:
4 x 400m Sprint, rest exactly 2:00 between sprints

Then, work up to a single max clean in 10 minutes.

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Monday, June 20, 2011

21-15-9 Reps for time of:
Deadlift (Rx: 315/205#, B: 225/155 C: 185/115)
Box Jump (Rx: 30/24" B: 24/20 C: Step-ups 24/20)

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Friday, June 17, 2011

Tabata intervals for reps of:
Knees-to-elbows
Medicine Ball Cleans (20/14#)
Push-ups
Hollow Rocks

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Thursday, June 16, 2011

For Time:
100 KB Swings (16/12kg)
200 Single Unders
500m Row
200 Single Unders
100 KB Ground-to-overhead (16/12kg)

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Wednesday, June 15, 2011

5 Rounds for time:
400m Run
5 Back Squats (Heavy)

* Post total time and loads

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Tuesday, June 14, 2011

For time:
2K Row
Perform 4 burpees on the minute, every minute

* While you are not rowing, work on split jerk practice. Stay light and focus on technique.

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Monday, June 13, 2011

AMRAP 20 minutes:
5 Thrusters
7 Power Cleans
10 SDHP

* Use 1 barbell, 95/65#

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