2011
Thursday 11-3-11
On a 3 minute running clock:
Run 1 lap
Then use the remaining time to do AMRAP- Body rows/ Pull ups
Rest 1
On a 3 minute running clock:
Run 1 lap
Then use the remaining time to do AMRAP- Body rows/ Pull ups
Rest 1
Tabata
Row
DB Snatch R
Sledgehammer R/L
DB Snatch L
Rope Jump
8 round of 20s on and 10s off at each station. 1 min rest
AMRAP 2 Min- Burpees
AMRAP 2 Min- Sit Ups
AMRAP 2 Min- Rope Jumps
AMRAP 2 Min- Wallballs
AMRAP 2 Min- Rope Jumps
AMRAP 2
Deadlift
Quickly build to a heavy 3 rep.
OTM 10
3 Deadlifts
3 Power Cleans
3 Push Presses
Every minute “on the minute” perform this complex
Kettlebell juggling warm up
For Time:
50 KBS
25 KB Goblet Squats
40 KBS
25 KB Lunges
30 KBS
25 KB Push Presses (R)
20 KBS
25 KB Push
On a 3 minute running clock:
Run 1 lap
Then use the remaining time to do AMRAP- Body rows/ Pull ups
Rest 1
For Time:
100 Body rows
100 Dips
100 Sit ups
100 Squats
You may break the work up into as many sets as you want-