Archive for: June 2009

Run 400m
30 Box Jumps
30 Thrusters
30 Deadlifts
30 OHS
30 Wall Ball
Run 400m

15 DB OHS (L arm)
21 DBS
15 DB OHS (R arm)

5 rounds: M:35lb F:20lb

Thrusters 5
KBS 10

Partner up for AMRAP in 20 min.

Row 250m
Deadlift 10

3 minute rounds 6x

50 Wall Ball
50 Pull-ups
35 Wall Ball
35 Pull-ups
20 Wall Ball
20 Pull-ups

Back Squat 12
Push Press 15
Sit-ups 20

4 Rounds

3 Skin the cat
10 Push-ups
20 Box jumps

3 rounds

50 Wall Ball
50 Pull-ups
35 Wall Ball
35 Pull-ups
20 Wall Ball
20 Pull-ups

Helen

Run 400m
Kettlebell Swing 21
Pull-ups 12

3 rounds for time