Archive for: September 2008

5 ROUNDS FOR TIME

10 THRUSTERS (M-40KG, W-30KG)

.2 MI. RUN

21-15-9 REPS FOR TIME

DEAD LIFTS (M-50KGS., W-40KGS.)

BOX JUMPS

2 HAND KETTLEBELL SWING (ABOVE HEAD)

REST

RAMPAGE RUN

1 LAP OF LAKE MAYER & ONE OF BELOW AT EA. LIGHT POLE + JUMP-UPS ON EVERY BENCH FOR TIME

10 PUSH-UPS

50 ROPE JUMPS

5 BURPEES

+ 10 BENCH JUMPS

“SISTER SLEDGE”

50-40-30-20-10 SLEDGE SWINGS (1/2L& 1/2R)

.1 RUN W/ SLEDGE HAMMER AFTER EA. ROUND OF SWINGS

“NICOLE”

MAX. ROUNDS IN 20 MINUTES

RUN- .3 MI.

MAX REP PULL-UPS (JUMP, ELAS., KIP, FULL)

5 ROUNDS

FIGHT GONE BAD

10 ROUNDS FOR TIME

10 PUSH-UPS

15 SIT-UPS

5 BACK SQUATS (W-35, M-45)

FOR TIME

10 PUSH-UPS- .3 MI

10 BURPEES-.3 MI

50 JUMP ROPE- .3 MI

30 AB MAT SIT UPS- .2

20 LUNGE STEPS W/BAR-.2 MI

WHERE THE RUBBER MEETS THE ROAD

3 ROUNDS FOR TIME

TIRE FLIPS (BIG TIRE-5, SMALL TIRE-10)

SAUSAGE SLAM- 15

TIRE JUMPS (BIG TIRE-5, SMALL TIRE-10)

REST

SARAH P.

4 ROUNDS FOR TIME

SLEDGEHAMMER SWINGS (20-10R,10L)

BURPEES 10

.1 RUN

FIGHT GONE BAD-(PRELIM.)

REST

REST