Wed 12/5/12
Giant Set: 3 x ME20 – Start w/ empty bar Shoulder Press Skull Crusher Drag Curl Lunges 20-16-12-8 4 Rounds 3 Hang Squat Clean (195/145) 6 T2B 9 WBS (20@11ft/20@9ft) 12 DU (sub 40 Singles 6 Burpees) 15 Singles Compare To 11/27/12
Tues 12/4/12
2 Rounds 15min Cap 400m Run 10 Split Squat Jumps (5 per side) 10 Air Squats 20 DU 4 Rounds E3MOM 200m Run 6 Rounds 15min Cap I-Run 5 Chins
Mon 12-3-12
Super Set Shoulder Press 5-5-5-5-5 Alt. DB Shoulder Press 5-5-5-5-5 On a continuous clock 3 Rounds 15 WBS (20@11/14@9) 12 KBS (32/24) 10 Box Jumps (24/20) Dutty Standards 2 Rounds 5 C2B Pull Ups 5 Burpee Box Jumps (24/20) Dutty Standards 200m Run
Sat Dec 1, 12
21-18-15-9 WBS KB SDHP Sit Ups Burpees 200m Run