Archive for: December 2009

.5 RUN
40 LUNGES
30 BOX JUMPS
20 PULL-UPS
10 PUSH-UPS
5 BURPEES

5 ROUNDS

15 BURPEES
10 KB SUMO PULLS

3 ROUNDS

15 FRONT SQUATS
25 KB SWINGS
30 ABMAT SITUPS

AMRAP-15 MIN

5 PULL-UPS
10 PUSH-UPS
15 SQUATS

5 ROUNDS

5 DEADLIFTS (1/2 BDYWGT)
10 BURPEES

21-15-9

THRUSTERS
BURPEES
VERT AB THRUSTS

FRAN

AMRAP-20 MIN
.5 RUN
15 PULL-UPS
15 SHOULDER PRESS (W-20,M-35)

..FOR TIME
50 STEP-UPS (EA FOOT)
40 KB SUMO PULLS
30 BURPEES
20 THRUSTERS (10-40KGS)
10 PULL-UPS

COUNT TOTAL LAPS

RUN 5 MIN/WALK 5 MIN
RUN 4 MIN/WALK 4 MIN
RUN 3 MIN/WALK 3 MIN
RUN 2 MIN/WALK 2 MIN
RUN 1 MIN

21-15-9

BACK SQUATS(20-60KG)
BOX JUMPS
MOUNTAIN CLIMBERS
VERT. AB THRUSTS

3 ROUNDS

40M LUNGE WALK W/SAUSAGE
30 KB SWINGS
20PUSH-UPS
10 SAUSAGE SLAMS
5 PULL-UPS