Month: December 2009

Sprint Intervals 3 Person Relay (2:00 rest between rounds) 100-100-100-100 200-200 300-100 400 Saturday @ 9:00am Dobson High School Track

Muscle-up 3-3-3 5K Row

Split Jerk 1-1-1-1-1 Clean 2-2-2-2-2 Front Squat 3-3-3-3-3 Sage 85kg

For time: 200 Air Squats

For time: 10-9-8-7-6-5-4-3-2-1 Burpee Sit-up

10 Rounds for time: 10 Burpee 10 Sit-up 10 Push-up 10 Squats

10 Rounds: 100 Run/100 Walk

5K Run

For time: 21-15-9 KB Swing 1.5pood Ring Dip Burpee

Thruster: 5-5-5-5-5 Weighted Pull-up: 5-5-5-5-5 Deadlift: 5-5-5-5-5