“BB”
41 man makers (25# DBs)

(1 man maker=renegade row, push up, renegade row, push up, squat-clean-thruster, overhead lunge, overhead lunge)

16:00

CINDY
AMRAP 20
5 pull ups
10 push ups
15 squats

18 rounds

focused on good push up form (elbows in).

02/13/12

Front Squat
3-3-3-3-3

185-205(1)-195(1)-185-185

Muscle up practice

02/12/12

10 Rounds:
30 double unders
20 squats
10 push ups

15:49

Push Pres
5-5-3-3-3

95-105-115-125-125-135(1)

20 toes to bar
80 abmat sit-ups

3:44

5 Rounds:
400m run
9 muscle ups

19:29

AMRAP 20:
400 m run
15 squat clean thrusters (95)

4+1/2 rounds

5 Rounds:
21 deadlifts
21 box jumps (30”)

15:11

AMRAP 15:
7 push press (95)
10 overhead squats
15 GHD sit-ups

4+2/3 rounds

(3 sit-ups short of 5 rounds)

6 Rounds:
50 squats
400m run

16:32

Bench Press
5-5-5-5-5
135-155-165-175(2)-165(3)

3 Rounds:
12 bent-over rows (115)
15 weighted back extensions (25)
15 weighted abmat sit-ups (35)

AMRAP 20:
6 handstand push ups
8 pull ups
10 kb swings (53)
12 abmat sit-ups
14 burpees

5 rounds

“Tyler”
5 Rounds:
7 muscle-ups
21 sumo deadlift high pull (95)

19:06

Westwood 8.5K

42 minutes

http://www.walkjogrun.net/routes/current_route.cfm?rid=2C232C63-E989-70DA-5234169EBE512C7E&success=1

50 back squats (75)
20 dead hang pull ups
40 back squats
16 dh pull ups
30 back squats
12 dh pull ups
20 back squats
8 dh pull ups
10 back squats
4 dh pull ups

14:36