MARCH 20, 2012

10k run for time

MARCH 19, 2012

10-9-8-7-6-5-4-3-2-1

135/95 push jerk

*perform one 15' rope climb after every push jerk set (10 total)

MARCH 17, 2012

shoulder press

5x1

then

abmat sit ups x 100

MARCH 16, 2012

amrap in 12mins:

20/14 wall ball shots @ 10'/9' x 150

double unders x 90

muscle up x 30

MARCH 15, 2012

21-15-9

burpees
135/95 squat clean

MARCH 14, 2012

amrap in 15mins:
hspu x 5
toes to bar x 10

15' rope climb ascents x 2

MARCH 13TH, 2012

10-9-8-7-6-5-4-3-2-1

1.5x bodyweight deadlifts

bodyweight bench press

.75x bodyweight cleans