Archive for: August 2009

5 ROUNDS

10 STANDING PRESSES

20 KETTLEBELL SWINGS

20 BOX JUMPS

10-9-8-7-6-5-4-3-2-1 PULL-UPS (ANY WAY)

.1 RUN AFTER EVERY SET OF PULL-UPS

REST AND TAKE A NICE WALK

5 ROUNDS

AIR SQUAT TABATA X4 RDS

.1 RUN

“7TH HEAVEN’

7 ROUNDS

7 WALL BALL

7 BURPEES

REST AND TAKE A BIKE RIDE

REST

“FRAN”
21-15-9
THRUSTERS
PULL-UPS

50 SLEDGEHAMMER SWINGS
.1 RUN W/HAMMER
40 SLEDGEHAMMER SWINGS
.1 RUN W/HAMMER
30 SLEDGEHAMMER SWINGS
.1 RUN W/HAMMER
20 SLEDGEHAMMER SWINGS
.1 RUN W/HAMMER
10 SLEDGEHAMMER SWINGS
.1 RUN W/HAMMER

REST

5 ROUNDS FOR TIME

5-BURPEES
15-ARNOLDS
20-KETTLEBELL FRONT SQUATS
50 JUMP ROPE

6 ROUNDS FOR TIME

20 METER-OVERHEAD DUMBBELL LUNGE WALK
.2 RUN

REST

REST

3 ROUNDS FOR TIME

25 KETTLEBELL 2 HAND OVER.
15 PUSH-UPS
10 DEADLIFTS (60K-M/40K-W)