March 2010

4 rounds for time: 400M Run 50 Squats

Prowler Day at Windmills Park…Party Starts at 5pm 50 Toes to Bar Prowler: 8 x 40yrds with 1:00 rest [youtube]Gs4gjerUx3w[/youtube] Jimbo and The Prowler

Using a barbell loaded at bodyweight Perform the following complex every 2:00 for 20:00 1 Clean Pull 1 Power Clean 1 Split Jerk 1 Rack Jerk 1 Back Squat

5 rounds: 150m Sprint 50m Walk 200m Sprint *2:00 Recovery between rounds  [youtube]j9fVlvQA4cs[/youtube]

For time: 25 Burpees 50 Pull-ups 75 Sit-ups 100 Push-ups 75 Sit-ups 50 Pull-ups 25 Burpees

For time: 5k Row 50 Weighted Sit-ups 50/25

5:30pm at Windmills Park 5 rounds: Sprint 10-20-30-40-50 (walk back recovery) 10 Toes to Bar

Using a barbell loaded at bodyweight Perform the following complex every 2:00 for 20:00 1 Clean Pull 1 Power Clean 1 Split Jerk 1 Back Squat 1 Rack Jerk  [youtube]MyvdIIGBFOU[/youtube]

9:00am Trail Run at South Mountain

11:00am Track Workout at Dobson High School 2:1 Rest to Work 100-100-100-100 200-200 300-100 400 *2:00 Rest between sets