Archive for: December 2008

5 ROUND FOR TIME

15 DEADLIFTS (1/2 BDYWGT.)

10 PUSH-UPS

10 WALL BALL

REST

“CHELSEA” FOR 15 (MINS)*

5 PULL-UPS

10 PUSH-UPS

15 SQUATS (TBD)

*IT’S THAT TRIPLET EVERY MIN. ON THE MIN. FOR 15 MINS. (THE REAL CHELSEA IS FOR 30 MINS.)

5 ROUNDS FOR TIME

20 METER TIRE FLIP

.2 RUN

REST

REST

4 ROUNDS FOR TIME

15 BACK SQUAT (40-25)

15 FULL ABMAT SIT-UPS

15 ONE HAND DB SNATCH (THAT’S 15 EA. HAND, OF COURSE)(WGT. TBD)

5 ROUNDS FOR TIME

10 THRUSTERS (30/20)

10 PULL-UPS

10 PUSH-UPS

REST

“THE 12 DAYS OF CHRISTMAS”

12- BURPEES

11- BOX JUMPS

10- ANY PULL-UPS

9- SAUSAGE SLAMS

8- VERT. AB THRUSTS

7- DEAD LIFTS (40/30)

6- KB. TWO HAND SWINGS

5- FULL BACK SQUATS (40/30)

4- SCORE OF ROPE JUMPS (80) 

3-FULL DEPTH THRUSTERS (40/30)

2 – DOZEN AB-MAT BENT-KNEE SIT-UPS

1- HUNDRED FULL WIND-UP SLEDGE SWINGS

FOR TIME

“HIT AND RUN”

50 SLEDGE SWINGS/.2 RUN W/HAMMER

40SLEDGE SWINGS/.2 RUN W/HAMMER

30 SLEDGE SWINGS/.2 RUN W/HAMMER

20 SLEDGE SWINGS/.2 RUN W/HAMMER

10 SLEDGE SWINGS/.2 RUN W/ HAMMER

FOR TIME

REST AND REMEMBER PEARL HARBOR

REST

REST DAY EXCEPT FOR THOSE WHO HAVE A KEY-COACH IS IN AZ WITH CHERYL HAWORTH-SEE YOU ALL MONDAY.  DON’T SAVE ANYTHING FOR THE SWIM BACK.

20 DB SNATCHES (10 EA. HAND)

15 BACK SQUATS (40/30)

10 PULL-UPS (ANY WAY)

3 ROUNDS FOR TIME