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Friday, May 27, 2011

Med balls falling everywhere!

5 rounds
5 Dead Lift, 185/115
15 Wall Ball
10 Ring Push Ups
10 Pull Ups
+
50 sit ups
for total time

Tuesday, May 24, 2011

20 min AMRAP
5 Pull Ups
10 Squats
15 KB Swings
20 Double Unders

Friday, May 20, 2011

What's your reason for not training?

20 min amrap @ 85%
20 walking lunges
50 single unders
20 sit ups


Tuesday, May 17, 2011

5 sets; 4 min running clock
10 Wall Ball
10 Burpees
10 KB Swings
10 Pull Ups

Score is fastest time/difference b/w slowest and fastest
Ex. first round = 1:30 slowest round = 1:40
Score = 1:30/10sec

Monday, May 16, 2011

A. Front Squat @ 30X0; 3 x 10; rest 2 min
B. Muscle Up tech work 5 min
+
"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Wednesday, May 11, 2011

A. Split Jerk- 3, 3, 1, 1, 1 to heavy single (less than 10 min)
B. Practice Hand Stand holds and walking 5 min
+
For time
4 rounds; rest 2
20 Wall Ball
20 Burpees

Tuesday, May 10, 2011

A. Weighted Pull Ups @ 22X2; 3 x 3; rest 2 min
+
8 sets; on 3 min running clock
8 Pull Ups
Run 200m sprint!

Monday, May 9, 2011


A. Power Clean- 10, 5, 3, 1, 1, 1 for max load
B. Clean Pull @ 100% of above- 3 x 3
+
"Power Elizabeth"
21-15-9
Power Clean, 135/95
Ring Dips