7.31.09

33

3 rds for time:
33 pull ups
33 dips
33 squats

Or

33 cleans (1/2 bw)
For time


--

7.30.09

Rest day


--

7.29.09

3,3,3,3,3
Romanian deadlifts


--

7.28.09

12 rounds of:
30s squats
90s rest
Repeat with pushups


--

7.27.09

10,8,6,4,2 pullups
2,4,6,8,10 deadlift ( 1/2 Bodyweight)
1 mile run
For time


--

7.23.09

"MUSCRATT"


AMRAP (As many rounds as possible) in 20 minutes of:

5 Handstand pushups
10 Pullups
300m Row or 1/2 mile bike

7.20.09

ANGIE

 

100 Pullups

100 Pushups

100 Situps

100 Squats

 

For time.

 

 

(A)    58 reps

(R) 33 reps

 

7.17.09

Carry 100 CO2 Fire Extinguishers, 100’ each, for time.

 

Not enough…add a stairwell (Ladder) , in between.

 

 

 

7.16.09

5 rounds of:

 

400m row

21 (19,17,15,13) high pull (45# KB)

Decrease high pull by 2 each round.

 

For time.

 

 

 

 

7.15.09

As many rounds as possible in 20 minutes:

 

300m Row

Hold 45# KB overhead w/ 1 arm (alternate each round)

 

 

7.7.9.

REST DAY

06JUL2009

Clean and Jerk

 

3,3,3,3,3