Archive for: May 2009

REST

REST

4 ROUNDS FOR TIME

10 BACK SQUATS (M-40-70KG/W-20-50KG) OR MORE

10 PULL-UPS

.2 RUN

5 ROUNDS FOR TIME

10 DEADLIFTS (M-40-70KG/W25-50KG)

5 BURPEES

20 VERT. THRUSTS

10 ARNOLDS

REST

5 ROUNDS FOR TIME

10 POWER CLEANS (M-30/50KG, W-20/30KG)

.2 RUN

5 ROUNDS FOR TIME

15 ONE-HAND SNATCH W/DB

20 TWO-HAND KETTLEBELL OVERHEADS

15 SHOULDER PRESS W/DB’S

20 ABMAT SIT-UPS

15 STEP-UPS

20 PUSH-UPS

REST……………AND CALL YOUR MOM

REST

“FIGHT GONE BAD”

50 SLEDEGEHAMMER SWINGS (1/2 RIGHT/1/2 LEFT)

.5 RUN

40 SLEDGEHAMMER SWINGS

.4 RUN

30 SLEDGEHAMMER SWINGS

.3 RUN

20 SLEDGEHAMMER SWINGS

.2 RUN

10 SLEDGEHAMMER SWINGS

.1 RUN

REST

CINQO DE MAIO SPECIAL

5 ROUNDS FOR TIME

5 WALL BALL

10 SAUSAGE SLAMS

15 BACK SQUATS

20 KETTLEBELL TWO-HAND OVERHEAD SWINGS

25 BOX JUMPS

5 ROUNDS FOR TIME

10 ARNOLDS

10 DEAD LIFTS(M-40-60/W-25-40)

10 PUSH-UPS

10 VERT. AB THRUSTS

.10 RUN