DECEMBER 5, 2011

amrap in 20mins of:

250m row

push up x 25

turkish get up 5x1

DECEMBER 3, 2011

deadlift
emom for 6mins @ 85%
e2mom for 8mins @ 90%
3 x max reps @ 80%

max height box jump (no arm swing)
-put hands either behind head or arms behind back

DECEMBER 2, 2011

with 20/10 weighted vest:
1000m row
burpee pull up x 20
400m uneven farmer carry (men 32kg/24kg ... women 24kg/16kg)
24"/20" box jump x 40
400m uneven farmer carry

burpee pull up x 20
1000m row

DECEMBER 1, 2011

7RFT

185/130 squat clean x 5

15' rope climb ascent x 3

NOVEMBER 30, 2011

shoulder press
emom for 4mins @ 80%
e2mom for 6mins @ 85%
e3mom for 9mins @ 90%

max hspu in 5mins

NOVEMBER 29, 2011

15-12-9

300m row

315/220 deadlift

30"/24" box jump

*start every set with a 300m row

NOVEMBER 28, 2011

amrap in 45mins:

400m run

135/95 thruster for max reps in 2mins

'Cindy' round x 5

500m row

185/130 ground to overhead for max reps in 2mins