MARCH 12, 2012

1 mile run for time

-5min rest-

amrap push ups in 2mins

-1min rest-

amrap sit ups in 2mins

-1min rest-

amrap air squats in 2mins

MARCH 10, 2012

5RFT 

115/95 squat snatch x 3

power snatch x 6

ohs x 9

-then-

3 rounds

ghd sit ups x 20

25# static plate holds for 5mins

MARCH 9, 2012

amrap in 18mins:

24"/20" box jumps x 15

115/75 shoulder to overhead x 12

toes to bar x 9

MARCH 8TH, 2012

800m run x 4
 -3min rest in between-

slowest split time is score

MARCH 5, 2012

12 min amrap:
max 2pood/1.5pood kettle bell swings*
500m row

*swings must be in constant motion; the moment you stop swinging, your effort is finished.

no hanging/resting the kettlebell between legs.

score is total KB swings.

MARCH 3, 2012

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

MARCH 1, 2012

amrap 20mins:

pull ups x 6

push ups x 8

calorie row x 10