OCTOBER 30, 2012

5x1 

70-75% of 1RM

20/14 med ball sit ups x 100

OCTOBER 29, 2012

snatch

3x2

70-75% of 1RM

3RFT

hspu x 25

double unders x 50

OCTOBER 27, 2012

dude, where's my car(dio)?

Air Squats

80-60-40-20-10

Kettle Bell Swings (1.5/1)

40-30-20-10-5

Double Unders

80-60-40-20-10

OCTOBER 26, 2012

jackie

for time:

1000m row

45/30 thrusters 50

pull ups 30

OCTOBER 25, 2012

Sumo Deadlift

8x2

*use 70% of 1RM

*rest :50 between sets

Then:

5 Rounds of

Planks Holds

(1 min hold/30 sec rest)

OCTOBER 24, 2012

pressed for time

strict press

1-1-1-1-1

*rest 2 mins btw sets

then:

Int/Adv - Toes 2 Bar  3x15

Beg. - V - Ups  3x15

OCTOBER 23, 2012

amrap in 10mins:

double under x 30

75/55 snatch x 15