Monthly Archives: November 2009

5 ROUNDS FOR TIME

20 ARNOLDS
20 PULL-UPS
20 SAUSAGE SLAMS
180 JUMP ROPE

HAPPY THANKSGIVING

3 ROUNDS FOR TIME

15 BURPEES
25 VERT. AB THRUSTS
.2 RUN

500 METER ROW
30 BOX JUMPS
40 KETTLEBELL OVER. SWINGS
50 KETTLEBELL SQUATS
40 MOUNTAIN CLIMBERS
30 PUSH-UPS

5 ROUNDS FOR TIME

20 WALL BALL
.2 RUN

10 ROUNDS FOR TIME

10 SUMO PULLS
10 AB-MAT SIT-UPS
10 ONE HAND SNATCH (EACH HAND)

WORK ON SQUAT OR DEADLIFTS

2 ROUNDS FOR TIME

21-15-9
PULL-UPS
PUSHUPS
SQUAT JUMPS
OVERHEAD MED BALL THROWS

SARAH P.
10 ROUNDS FOR TIME

20 SLEDGEHAMMER SWINGS
10 BURPEES
.1 RUN

AMRAP

5 PULL-UPS
10 PUSH-UPS
15 SQUATS (+15KG)
20 MOUNTAIN CLIMBERS

3 ROUNDS FOR TIME

.3 RUN
15 DB P. CLEAN & THRUSTERS
20 SOUSAGE SLAMS