Tues 5/10/11
Air Squats 23 & Dead Hang Pull Ups 17 For Time: 21 Dead Lifts (185/133) 21 Wall Ball Shots (20/14) 21 Burpees Long 400 15 DL 15 WBS 15 Burpess Long 200 9 DL 9 WBS 9 Burpees Recovery Run
Mon 5/9/11
Air Squats 22 – Dead Hang Pull Ups 16 Back Squats 10×10 @ 4020 3 Rounds For Time 30 KBS (24k/16k) (10R-10A-10R) 10 Box Jumps (24″/20″) Time Remaining: Adv: Work Up To A Heavy Snatch Int: Work Up To A Heavy Power Snatch Beg: Burgner Warm Up
Fri 5/6/11
19 Air Squats – 15 DH Pull Ups Dead Lifts 10 x 10 @ 4020 Tempo 4 Rounds For Time 25 Wall Ball Shots 20 Lunges 15 Sit Ups 10 BB Curls – Unbroken Sets- 5 Burpees
Th 5/5/11
18 Air Squats 14 DH Pull Ups 3 Rounds For Time 100m Tire Pull 10 Skull Crushers 200m Run 10 Skull Crushers 100m Sled Push 10 Skull Crushers 200m Row All Skull Crushers Must Be Unbroken Sets. Adjust Wt. Accordingly.