9/22-10/3/11

9/22/11

A. 10 sets of 10 unbroken kipping HSPU (rest only as long as needed to start and finish the next set)
B. 5 Rounds
3:00 AMRAP
5 SDHP (115)
5 THRUSTER (115)
1 Muscle Up
1:00 Rest bw

B. 15 + 15

9/23/11

‎5 RFT
Run 200m w/(45#/25#) plate
15 Burpees
20 Box jump overs (24/20)
25 Wallballs


9/26/11
A. Front Squat 5-5-5+



9/27
A. Press 5-5-5+
B. Deadlift 5-5-5+
C. 3 RFT
10 Shoulder to Overhead 165/105
50 Double Unders
Row 500m
A. 130 x 5
B. 350 x 14
C. 11:08

9/28/11
A. 3 Rounds for time:
5 Squat Snatches (135)
10 Toes to Bar
15 Box Jumps
Rest 5:00
B. 3 Rounds for time:
10 Clean and Jerks (135)
5 Muscle Ups
Rest 5:00
C. 20 Thrusters (135)
A. 4:35
B. 6:44
C. 2:16

9/29/11
A. Back Squat 5-5-5+
B. 10-8-6-4-2
Power Clean (185/115)
HSPU
Rest 10:00
C. 21-15-9
OHS (95/65)
Row (Calories)

A. 270 x 9
B. 5:23
C. 5:02






10/2/11
7 RFT
Run 400m
29 Back Squats @ 135

Time: 33:52

10/3/11
A. Shoulder Press 3-3-3+
B. 3 RFT
9 C&J (155/105)
21 KBS (blue/yellow)
42 Double Unders

A. 140 x 5
B. 7:13