Tuesday January 4, 2011

AMRAP 15 minutes

3 Handstand Push Ups
6 Ring Dips (must turn hands out at the top to be Rx’d)
9 Chest to bar Pull Ups

MONDAY 110103

Complete for total number of reps:

Round 1: You have 3:00 min to complete a 500m row and as many situps as possible.
Rest 1 min
Round 2: You have 3:00 min to complete a 500m row and as many burpees as possible.
Rest 1 min
Round 3: You have 3:00 min to complete a 500m row and as many situps as possible.
Rest 1 min
Round 4: You have 3:00 min to complete a 500m row and as many burpees as possible.

Your score is the total number of reps completed over the four rounds.

SUNDAY 110102

Bench
10-9-8-7-6

~REST~

AMRAP 4 minutes

5 Push Jerk (135/95) from rack
10 Knees to Elbow

THURSDAY 101230

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

MONDAY 101227

3 Rounds

10 Medicine Ball Cleans to Wall Ball (20/12) (Clean the medicine ball and then from the bottom of the front squat position go directly into a wall ball)
25 Situps
30 Double Unders

WEDNESDAY 101229

10 Rounds

10 Dumbbell Hang Power Cleans (45s/25s)
10 Pullups
10 KB swings (1.5/1)

TUESDAY 101228

Press

5-5-5

~REST~

5 Rounds

10 ring dips
10 V situps