280809

Overhead Press

3/3/3/3/3

then ;

Row or run, 3 rounds of;

20 sec on, 60 sec off.
20 sec on, 50 sec off.
20 sec on, 40 sec off.
20 sec on, 30 sec off
20 sec on, 20 sec off
20 sec on, 10 sec off.

270809

Time Trial

15k run ..... ouch!!!

260809

"nate"

AMRAP in 20 mins of;

2 muscle ups
4 handstand push ups
8 2 pood kb swing

then;

Tabata intervals .... RUNNING!!!!

250809

As many rounds a syou can in 20 mins of ;

40k Thruster 5 reps
40k Hang Powercleans, 7 reps
40k Sumo Deadlift High-pull, 10 reps

then 3 hours later;

4 x 400m runs

2 min rest in between runs

240809

"mary"

AMRAP in 2o mins of;

5 handstand push ups
10 one legged squats
15 pull ups

Then 3 hours later;

4km row for time;

7/08/09

20 mile bike ride for time!!

Guna be a killer!

6/8/09

"steve"

As many rounds as you can in 30 minutes of;

2 clean and jerks 60k
4 muscle ups
8 burpees

5/8/09

3 rounds for time of;

500m row
21 burpees
400m run

3/8/09

5/5/5/5/5/5 fronmt squat

then;

"cindy"

AMRAP in 20 min's of
5 pull up
10 push ups
15 squats