Friday, January 20, 2012


 

Rest / Make-up / Mobility

Thursday, January 19, 2012

 

Strength

3×5 Shoulder press

 

Conditioning 

200 KB swings for time (55#/35#)

Wednesday, January 18, 2012


 

3 Rounds for time of:

400m Run

10 Box jump-overs (20″/24″)

20 Hand release push ups

15′ Rope climb

Tuesday, January 17, 2012


 

Strength

5×3 Overhead squat

 

Conditioning

Death by pull ups

Monday, January 16, 2012


 

Rest / Make-up / Mobility

Sunday, January 15, 2012


 

Task Priority Fight Gone Bad

3 Rounds for time of:

20 Wall ball (20#/14#)

20 Sumo deadlift high-pull (75#/55#)

20 Box jumps (20″)

20 Push press (75#/55#)

20 Row (calories)

1 Minute Rest

Saturday, January 14, 2012


 

For time:

6 Rounds

5 Ring dips

15 Sit ups

-THEN-

3 Rounds

Overhead walking lunge (45#/25#)

5 Burpees

Friday, January 13, 2012


 

Rest / Make-up / Mobility

Thursday, January 12, 2012


 

Strength

3×5 Deadlift

 

Conditioning

20 Double unders

10 SDHP (95#/65#)

40 Double unders

10 SDHP (95#/65#)

60 Double Unders

10 SDHP (95#/65#)

80 Double Unders

10 SDHP (95#/65#)

100 Double unders

Wednesday, January 11, 2012

Old Skool!

 

 

“Cindy”

AMRAP in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats