5/17/2012

15 min AMRAP
10 SDHP (95#,65#)
10 toes to bar
100m run

5/16/2012

2 Rounds for time
200m run
20 push ups
200m run
20 push press (35#,25#)
200m run
20 wall ball shots (20#,16#)
200m run
20 burpees

5/15/2012

21-15-9

Deadlifts (225#,185#)
Kb swings (53#,35#)
Pull ups

5/14/2012

400m run
10 to 1 of
box jumps (24″,20″)
double unders
ring rows
sit-ups
400m run
(only run at the start and end)

5/10/2012

4 rounds for time
200m med ball run
20 med ball cleans (20#,16#)
20 air squats
20 med ball sit ups (20#,16#)

5/9/2012

 
35 min Cap
1 mile run
100 pull-ups
100 Kb swings (53#,35#)
100 push-ups

5/8/2012

4 rounds for time

25 single unders right leg
25 single unders left leg
50 single unders alternating legs
5 barbellcomplex (115#,85#)

5/7/2012

3 Rounds for time
400m run
21 burpees

5/4/2012

Skill Day
THIS IS THE DAY WHERE YOU GET BETTER AT THE THINGS YOU SUCK AT!! USE IT WISELY OR DON’T…..IT’S UP TO YOU!!

5/3/2012

“Diane”
21-15-9
Deadlift (225#,155#)
HSPU