Monthly Archives: October 2009

5 ROUNDS FOR TIME

10 BOX JUMPS
20 2-HAND KETTLEBELL SWINGS
10 FR. SQ. W/KETTLEBELL
20 VERT. AB THRUSTS

20 PUSH-UPS
.4 RUN
40 AB-MAT SIT-UPS
.3 RUN
60 AIR SQUATS
.2 RUN
120 JUMP ROPES (60DU’S)
.1 RUN

STRENGTH WORK

AMRAP IN 10 MIN

5 OVERHEAD SQUATS
7 HANG P. CLEANS
10 SUMO PULLS

FRAN

BRUSH FIRE

50 SLEDGE SWINGS
.1 RUN
40 SLEDGE SWINGS
.2 RUN
30 SLEDGE SWINGS
.3 RUN
20 SLEDGE SWINGS
.2 RUN
10 SLEDGE SWINGS
.1 RUN

AMRAP IN 10 MIN

5 PULL-UPS
10 PUSH-UPS
15 B. SQUATS W/SAUSAGE

REST

7 ROUNDS FOR TIME

7 PUSH-UPS
7 WALL BALL

3 ROUINDS FOR TIME

10 THRUSTERS
20 TIRE FLIPS
1 SPRINT LONG END
40 JUMP ROPE (20 DU’S)