Wednesday 12-8-2010

AMRAP in 20 Mins
30 Sec handstand hold
30 Sec squat hold
30 Sec L-sit hold(chair sit hold)
30 Sec flexed arm hang

4 1/2 rounds

used a purple band on the arm hangs due to my shoulder injury.

Monday 12-6-2010

“Luce”

3 Rounds:
100M Run
10 Muscle Ups
100 Squats

35:00 Mins (all but 25 squates)

Had to replace the muscle ups with sit ups due to my shoulder injury.

Tue 10-26-10

4 Rounds for time:
1250 M Run
20 Ring Rows
50 Walking Lunges

40:42

Thurs 10-22-2010

5 Rounds
3 Muscle Ups (2 pull up / 2 ring dips)
6 Daedlifts 135#
9 Abmat Situps

13:39

Mon 10-18-2010

3 Rounds for Time
800 M Run
15 Ring Dips (modified)
30 Box Jumps 20 In

19:35

Sat 10-16-2010
AMRAP:
10 Hang Power Cleans 65#
10 Sholder to Overhead 65#
5 Burpee pullups

5 Rounds + 15 reps

Tue 10-5-2010

5 Rounds for time
300 M Row
8 OH Squats - 85#

12:39

Mon 10-4-2010
21 - 18 - 15 - 12 - 9 - 6 - 3

Arch Rocks
Pull Ups - 2x black band
Hollow Rocks
Push Ups

20:11

Wed 9-29-2010

Deadlift 5 - 5 - 5

135 - 155 - 175

3 Rounds for Time
6 Pull Ups - Assistand only on the last round
8 Burpees

10:02

* You jacked up your hands.  Going to have to figure out a long terms solution.

Mon 9-27-2010

3 Rounds for time:

50 Squats
50 Kb Swings - 16 kg - Green
50 Double Unders

26:04
* Didn’t complete the final round of Kb swings.  Back was hurting.

Thurs 9-25-2010
30 Squat Cleans for Time
653

Time = ??

5 Rounds for time:
5 Deadlifts - 115#
10 Burpees

Time = ??

Tuesday 9-21-2010

“Old School”
AMARAP in 20 min

10 Plank Ups
10 Mountain Climbers (2 count)
20 Lateral Bridges (10L, 10R)
20 Bird Pickers

9 1/2 rounds

Mon 9-14-2010

Back Squat 3-2-2-1-1-1

135 / 185 / 205 / 225 / 245 (x0 / 245 (pr)

AMRAP in 8 Mins
100 M Run
10 Push Ups

7 rounds

Sat. 9-11-2010

“Never Forget”

3 Rounds:
9 Squat Cleans - 95#
11 Ring Dips - Machine with black band

Then: 2001 M Row

18:14

Wed 9-8-2010

“Filthy 50” - scaled

50 box jumps (20 in) - 40
50 jumping pull ups - 40
50 k-bell swings (16 kg) - 40
50 walking lunges - 40
50 knees-to-elbows - 40
50 push press - 35# - 40
50 hip extension - 40
50 wall ball - 10# - 40
50 burpees - 25 (died on this one!)
50 double unders - 40

32:20