Thursday 12/8/11

For Time:
10 Front Squats (1/4 Body Weight)
15 Back Squats (1/2 Body Weight)
18 Pull Ups
Run 100m
5 Wall Climbs
17 Pull Ups
20 KB Swings (45lb)
30 Pushups
30 Box Jumps
16 Pull Ups

Wednesday 12/7/11

4 Rounds for Time:
10 Sumo Dead (95)
10 Thrusters (95)
40 Situps
10 Box Burpees

Tuesday 12/6/11

With a 20 Minute Running Clock:
Each Minute on the minute
5L Pull Ups
2 Push Jerk
5 GHD Situps

Monday 12/5/11

5 Rounds for Time:
4 Snatch 115 lbs
Handstand Walk and Gym Run

Saturday 12/3/11

10 HSPU
5 Power Clean (185)
9 HSPU
4PC
8 HSPU
3PC
7HSPU
2PC
6HSPU
1PC
5HSPU
1PC
4HSPU
2PC
3HSPU
3PC
2HSPU
4PC
1HSPU
5PC

Friday 12/2/11

AMRAP 15 Min.
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Thursday 12/1/11

AMRAP 15 Min
10 Chest to Bar
15 GHD
10 Toes to Bar
30 Cal. Eliptical