01/18/10
AMRAP 20
10 DB push press (45#)
15 jumping pull ups
20 squats
300 m row

6 rounds

10-9-8-7-6-5-4-3-2-1
Burpees
100m sprint after each round
7:47

11/16/10

3 rounds
One minute per movement. One minute rest between rounds:
Back Extensions
Sit Ups
Double Unders
Sumo DL High Pull (62# kb)
Wall Ball (20#)

3 Rounds
10 power cleans (95#)
10 front squats
10 push jerks

10:58

Back Squat
5-5-5-5

175-185-195-195(m-4)

NATE
20min AMRAP

2 Muscle ups
4 hspu’s (strict to 2 abmats)
8 KB Swings (32kg)

9 rounds

01/09/10

500m run
25 db thrusters (25#)
25 burpees
500m run
25 db thrusters
25 burpees
500m run

14:44

01/08/10

Double Annie
100-80-60-40-20

Double Unders
Sit Ups

17:45

FRAN on Crack
21-18-15-12-9-6-3

95# thrusters
pull ups

18:08

Ouch.

Front Squat
3-3-3-3

145-185-195(1)-185(2)

30-20-10
Alternating supermans (2 count)
MB V-Twist (20#)(2 count)
Lateral bridges (each side)

7:20

For time:
800m Run
80 Squats
40 Pull-ups
400m Run
40 Squats
20 Pull-ups
800m Run
80 Squats
40 Pull-ups

20:09

01/03/2010

“Holiday Bonus”
4 rounds for time:
800m run

At the end of each sprint perform the number of burpees and situps corresponding to the minutes on your stop watch

16:25
32 total reps (2,6,10,14)

5 rounds for time of:
10 burpees
100m run
10 clapping push ups
100m run
10 tuck jumps
100m run

16:48

No Rest Barbara

5 Rounds:
20 pull ups
30 push ups
40 sit ups
50 squats

26:39

21-18-15-12-9-6-3

Power Clean (95)
Knees to Elbows
Good Mornings (95)

28:05

Not happy with the time. Blaming benedryl and recovery from stomach flu.