Monthly Archives: January 2009

“CHELSEA” (15 MINS.)

8 ROUNDS FOR TIME

12 BURPEES

50 METER FIREHOSE BACKWARDS DRAG

REST

5 ROUNDS FOR TIME

15 DEADLIFTS (1/3 BDYWGT.)

15 SHOULDER PRESSES W/DB’S

30 ABMAT SIT-UPS

100 JUMP ROPE SKIPS

“BASH AND CARRY”

5 ROUNDS FOR TIME

50 SLEDGE SWINGS (1/2 LEFT, 1/2 RIGHT)

10 SAUSAGE SLAMS

.1 RUN WITH FIREHOSE

REST

REST

5 ROUNDS FOR TIME

20 METER TIRE FLIP

.3 RUN

“FEARSOME FORTY”(40 REPS EA. FOR TIME)

BOX JUMPS

SHOULDER PRESS W/BAR

SUMO PULLS

JUMP ROPE

AB-MAT SIT-UPS (HELD)

PUSH-UPS

REST