Archive for: March 2009

REST

“CHELSEA”

15 MINUTES

5 PULL-UPS

10 PUSH-UPS

15 FULL SQUATS W/SAUSAGE

“SAUSAGE AND HAMMER AND HOSES..OH MY!”

3 ROUNDS FOR TIME

.1 RUN W/ SAUSAGE

.1 RUN W/SLEDGEHAMMER

.1 RUN WITH HOSE

REST

REST

5 ROUNDS FOR TIME

5 BOX JUMPS

10 WALL BALL

15 BACK SQUATS (40/25)

20 SHOULDER PRESS W/DB’S

4 ROUNDS FOR TIME

“DOWN AND BACK”

20 M BACKWARDS HOSE DRAG

20 METER TIRE FLIP

.1 MILE RUN

5 ROUNDS FOR TIME

20 KETTLEBELL 2 HAND OVERHEADS

15 AB-MAT SIT-UPS

10 DEADLIFTS (40KGS/25 KGS)

“FIRESTORM”

50 SLEDGEHAMMER SWINGS

.5 MILE RUN

40 SLEDGEHAMMER SWINGS

.4 MILE RUN

30 SLEDGEHAMMER SWINGS

.3 MILE RUN

20 SLEDGEHAMMER SWINGS

.2 RUN

10 SLEDGEHAMMER SWINGS

.1 MILE RUN

6 ROUNDS FOR TIME

20 METER TIRE FLIP .2 RUN

“FRAN”  21-15-9

3 ROUNDS FOR TIME

(THRUSTERS-75/45)

(PULL-UPS)

5 ROUNDS FOR TIME

15 PUSH-UPS

.3 RUN

(GO HOME AND REST AND REHYDRATE)

   “O’TABATA”

SAUSAGE SLAMS

ABMAT SIT-UPS

BURPEES

(IF YOU’RE WORRIED, THINK WHAT IT WOULD BE LIKE IF WE DID THIS TOMORROW.)

REST AND RECOVER FROM LAST NIGHT, TOO!

REST AND RECOVER FROM LAST NIGHT