1-1-1-1 Clean and jerk

135-145-155(m)-155-165(m)

21-15-9 rep rounds for time of:
Sumo Deadlift High Pull (95)
Box jump (24)
Kettlebell swing (24kg)

6:55

10/16/09

“Nancy” - modified

5 Rounds:
500m row
overhead squat (85#)

20:45

10/15/09

5 Rounds:
15 push jerk (95#)
L-sit pull ups

18:27

CFLA 10K Run-Baseline

42:17

11/12/09
clean and jerk
3-3-3-3

105-125-135-135(m-1)

- rest -

7 rounds for time:
5 burpees
10 kb swings (24kg)
15 double unders

8:08

11/11/09

3 Rounds:
5 burpees
10 ball slams (40#)
15 ring dips
20 wood cutters (20#)
25 push ups
30 mb v-twists

17:40

2 Rounds Max Rep BW Back Squat (165#)
1) 12
2) 13

9-6-3
SDLHP
Split Jerk
(105#)

2:30

50-40-30-20-10
double unders
kb swings (24kg)

14:42

11/07/09
20 squats
15 push ups
10 burpees
15 push ups
20 squats
500m run
200 mountain climbers
100 bicycles
10 turkish get-ups (40#)
100 bicycles
200 mountain climbers
500m run

20:49

AMRAP 20
15 MB V-Twists (18#)
10 DB snatch (40#)
5 burpees

10 rounds

“NATE”
AMRAP 20
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings (32 kg)

7+ 1/3 rounds

1 RM Turkish Get-Up - 65# (failed with 75# multiple times)

1 mile spring - 5:57

Pull Up Ladder - 14+13

21-18-15-12-9-6-3
knees to elbows
sit ups
thrusters (60#)
reverse grip push ups

26:01

10/31/09

AMRAP 20
12 lunges
12 push ups
12 kb snatch (44#)
12 sit ups

11 rounds

3 Rounds
40 KB DL high pulls (24 kg)
30 pull ups
20 MB cleans (20#)
10 ring dips

23:25