Monthly Archives: January 2012

5 ROUNDS:

5 DEADLIFTS(220/150),
10 TTB,
15 PARA. DIPS,
.1 RUN

5 ROUNDS:

5 PARALETTE PASS THROUGHS
5 FORWARD ROLLS
5 BACKWARD ROLLS
10 SOTS PRESS (45/33)

3 ROUNDS:
.2 RUN W/ SAUSAGE/10 SAUSAGE SQUAT AT EA. CORNER
10 RING ROWS
BEAR CRAWL TO END OF GYM AND DO 20 KB SWINGS

3 ROUNDS

8 HANG CLEANS(132,77),
16 HR PUSH UPS
32 MOUNTAIN CLIMBERS(EA FOOT)

SHOULDER PR.-10-1(.9 BDYWGT-1RM),
WALL BALL-1-10(14-20)

3 rounds: 10 handstand pushups, 15 toes to bar, 20 front squats (1/2 body weight), .2 run.

*option for 5 if you want it.

No weightlifting class at the gym, but a beach run at Tybee for anyone who is interested. (Don’t have to be a member). Meet at the Pier at 9am, and run towards the lighthouse. We are trying to train endurance for our upcoming Mudruns/Toughmudders, so will be running in the soft as long as possible.