Archive for: November 2008

REST

REST

“HILL FIRE”

1/2 LEFT, 1/2 RIGHT SWINGS–RUN W/SLEDGE

50 SLEDGE SWINGS/.1 RUN

40 SLEDGE SWIINGS/.3 RUN

30 SLEDGE SWINGS/.2 RUN

20 SLEDGE SWINGS/.4 RUN

10 SLEDGE SWINGS/.2 RUN

FOR TIME

21-15-9

SUMO PULLS (W-25, M-40)

SUASAGE SLAM

PULL-UPS

FOR TIME, OF COURSE

21-15-9

DEADLIFT (M-55KG, W-45KG)

BOX JUMPS

2 HAND KETTLEBELL OVERHEAD

REST

REST

“DASH AND CARRY”

.1SPRINT

25M  SAV. SAUSAGE CARRY(ABOVE HEAD) (WALK)

.1 SPRINT

25M PLATE CARRY(M-10KG, W-15LBS) (ANY WAY) (WALK)

.1 SPRINT

25M KETTLEBELL CARRY (M-35LB, W-26LB) (ANY WAY)(WALK)

.1 SPRINT

25M DB CARRY (M-40LB, W-25LB) (ANY WAY)(WALK)

.1 SPRINT

25M SLEDGE CARRY (ABOVE HEAD) (WALK OR RUN)

FOR TIME, OF COURSE

20 METER LUNGE WALK W/BAR OVER.

.2 RUN

5 ROUNDS FOR TIME

REST

21-15-9

DEADLIFTS (M-55,F-40)

BOX JUMPS

2 HAND KETTLEBELL SWINGS ABOVE HEAD

AB MAT SIT-UPS

“BRUSH FIRE”

50 SLEDGE SWIINGS

.1 RUN (ALL RUNS W/HAMMER)

40 SLEDGE SWINGS

.2 RUN

30 SLEDGE SWINGS

.3 RUN

20 SLEDGE SWINGS

.2 RUN

10 SLEDGE SWINGS

.1 RUN

REST

REST