Wed 5/11/11
Air Squats 24 Dead Hang Pull Ups 18 Dips 10 x 10 3 RFT 5 HPC (135/83) 5 PP (135/83) 5 HR Push Up Long 200
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