12/19/11 Mon
Shoulder Press 5 Sets of Max Reps To 20 Max Wt. Increase 10lb. Start With Empty Bar Buy In: Cleary Run 10 Burpees 4 Rounds For Time 8 Pull Ups 12 Thrusters (95/63) Buy Out: 70th Run 5 Burpees
12/17/11 Sat
20min Ladder Power Clean (95/63)
12/16/11 Fri
400m Run 5 HSPU 10 Pistols 15 Slam Balls 20 KB Snatch (24/12) 25 Box Jumps (24/20) 30 WBS (20/14) 40 A-KBS (24/16) 50ft OH Lunge (45/25) 60 DU (sub 150 Singles) 400m Run
12/15/11 Th
Buy In: 70th Run 10 T2B 15 Air Squats 5 T2B 10 Air Squats ———————- 4 Rounds For Time: 400m Run 10 GTO (95/63) 5 Burpees ———————- Buy Out: Cleary Run