January 2011

AMRAP 12:00 3 Ring Dip 6 Press 95/65 9 Pull-ups

Bench Press 5-5-5-5-5 Annie For time: 50-40-30-20-10 Double Unders Sit-ups

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

For time: As a 3 Person Relay Run 24 x 200m Sprints (8 each)

5 rounds for load: 3 Front Squat 3 Deadlift 2:00 rest For time: 1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Pull-ups Push-ups (release hands)

For time: 3-6-9-12-15-12-9-6-3 HSPU T2B Box Jump 24″ KBS 53/35

12:00 Competitors Workout 1:00-4:00p Olympic Lifting / Open Gym 6:00p Lance & Laura’s going away party (Arriba’s at Chandler/48th) 8:00p Jean’s Birthday Party [youtube]my3NNS7-Qxc[/youtube]

1/2 Murph For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run *You may partition the pull-ups,push-ups & squats.

For time: 10-9-8-7-6-5-4-3-2-1 Deadlift 225/155 HSPU

1.5 Pull-up 2-2-2-2-2 (add weight)4 rounds for time: 250m Row 250m Run 25 Double Unders Max Rep Pull-up