December 2009

Complete AMRAP* in 20:00 400 Meter Run Max Rep Pull-ups *As Many Rounds As Possible

Snatch: 1-1-1-1-1 Clean & Jerk: 2-2-2-2-2 Front Squat: 3-3-3-3-3

For time: 500 Meter Row 50 Sit-ups 400 Meter Row 40 Sit-ups 300 Meter Row 30 Sit-ups 200 Meter Row 20 Sit-ups 100 Meter Row  10 Sit-ups

Bench Press: 5-5-5-5-5 Overhead Press: 5-5-5-5-5 Ring Dip: 5-5-5-5-5

3 Rounds for time: 400 Meter Run 21 KB Swings  12 Pull-ups

Core Circuit Push Press: 1-1-1-1-1 Power Clean: 3-3-3-3-3 Back Squat: 5-5-5-5-5

Prowler Challenge: 8 x 40yrds with 1:00 Recovery

For time: 400 Run 30 Deadlift 80kg/40kg 30 Push-ups 30 Sit-ups 500 Row 20 Pull-ups 20 Push-ups 20 Sit-ups 400 Run 10 Power clean 60kg/30kg 10 Push Press 60kg/30kg 10 Sit-ups 500 Row яндекс

Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5