Tuesday, 1/25/2011

Strength/Skill – Weighted Pull-ups 5×5 Complete in 4 minutes: 30 Steps OH Walking lunge 15 Knees-2-elbows 15 Burpees 10 Thrusters (75#/115#) Rest 1 minute. If you finish early it’s extra rest time. Complete a total of 4 rounds. Restart with lunges each round.

50 Box Jumps 50 Kettlebell Swings 50 Thrusters 50 Double Unders 50 DB Snatches 50 Overhead Squats 50 Sit-ups 50 Front Rack Lunges Rx+ – 30/24, 2/1.5, 115/80, 20/14, GHD Situps Rx – 24/20, 2/1.5, 95/65, 20/14

Strength – Back Squats: 5-5-5-5-5 W.O.D. Three rounds for time: 400m run 20 ring push ups 15 back squats (135) (95) The Ten Commandments of Recovery The Ten Commandments of Recovery by Dan John (athlete, author, coach & speaker) Sleep! You probably won’t even consider this one, but it is the single best weight loss…

3 R.F.T. ___________ 30 yd. 20 yd. 10 yd. Shuttle 25 K.B. S.D.H.P. 53/35 15 Floor Presses 135/95 20 K2E 10 Front-Racked Alternating Reverse Lunges 135/95 Same bar for Lunges and Floor Press

Strength/Skill – Snatch Grip Deadlift “Diane” 21-15-9 Deadlifts 225/155 H.S.P.U.’s

Warm up: 2RDs at easy pace 10 BB Deadlifts 10 KBS 10 Box Jumps “The Don” For time: 66 Deadlifts, 110/80 66 Box jump, 24/20 66 Kettlebell swings, 53/35 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/40 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders *30min Cap* Skills in remaining time…