April 2010

4 rounds for time: 500m Row 3:00 Rest

Push Press: 3-3-3-3-3 Weighted Pull-ups 3-3-3-3-3 Deadlift: 3-3-3-3-3 3 rounds alternating with a partner: 20 MB Sit-ups 20 MB Twists 20 Throw Downs

For time: 1500m Row 150 Push-ups 150 Sit-ups *partition push-ups and sit-ups as needed

5:00pm at Windmills Park 50 T2B Prowler 6 x 50yrds 1:00 rest

Five rounds for max reps of: 2/3 Body Weight Thruster Pull-ups *Rest 3:00 between rounds

9:00am at The Dobson Track 3 rounds: 30-60-90 walk back recovery Rest 3:00 100 Pull-ups done as a SEAL Pyramid: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Helen: 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups

Back Squat 3-3-3-3-3 Press 3-3-3-3-3 Deadlift 3-3-3-3-3 MB Sit-up 30-30-30

5:00pm at Windmills Park 20 Hips to Bar Prowler 10 x 30yrds (:45 recovery)

1/2 Murph For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run Partition the pull-ups, push-ups and squats as needed