January 2011

AMRAP 1:00 Muscle Up AMRAP 1:00 Rope Climb For time: 1000m Row 30 Deadlift 275/185

AMRAP 1:00 Box Jump 30/24 For Load: Press 5-4-3-2 Squat 5-4-3-2 AMRAP 1:00 Double Unders

For time: 40 Pull-ups 40 Push-ups 40 Sit-ups 40 Squats 30 Pull-ups 30 Push-up 30 Sit-ups 30 Squats 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats 10 Pull-ups 10 Push-up 10 Sit-ups 10 Squats Rest 1:00 50 KBS 70/44

No Morning Hours 4:00-8:00pm Olympic Lifting / Open Gym

For time: 400m Run Rest 1:00 800m Run Rest 2:00 1200m Run Rest 3:00 400m Run FINISH FAST!

AMRAP 1:00 Double Unders AMRAP 1:00 T2B 3 rounds for time: 10 Deadlift 1.25 x Bodyweight 25 Box Jump 24″      

AMRAP 1:00 Sledge Hammer Strike Bench Press 5-5-5-5-5 Press 5-5-5-5-5 Ring Dip 5-5-5-5-5 (add weight) AMRAP 1:00 Battling Rope

AMRAP 2:00 Rope Climb AMRAP 2:00 Wall Climb AMRAP 2:00 Sit-ups For Time: 75 Pull-ups 750m Row

5 rounds for load: 3 Front Squat 3 Back Squat 2:00 Rest Tabata Squats For time: 21-15-9 KBS 53/35 Sit-up

6 rounds for time: 400m Run (rest while your partner runs)