1-29-14

1.

:SWOD:

deadlift 3x5

(40,50,60%)

2.

As far as possible in 25min:

1 Clean & Jerk

1 Round Cindy

2 Clean & Jerk

1 Round Cindy

.

.

.

10 Cleand & Jerk

1 Round Cindy

if you complete, record your time

1-27-15

1.

shldr press 3x5

(40,50,60%)

2.

21-15-9

Wallball 

Deadlift 

1-22-15

1.

Row 30 calories

30 burpees, over the bar

30 hang power cleans 

2.

in teams of 2

100 meter relays

(each person runs 8, 100 meter sprints)

1-20-15

1.

deadlift 5-3-1

75/85/95%

2.

3 rounds 

400m run (50 meter turn around)

30 walking lunge steps

30 box jumps

1-15-15

1.

shldr press 3x3

2.

50-40-30-20-10

Push ups

KB swings

1-13-15

1.

Power clean

3x3

2.

AMRAP in 15min

5 hang power clean 

10 push press 

15 pistols

1-8-14

1.

Back Squat 

3x5

2.

5 rounds for time of:

20 KB Swings

Lunge 30 ft

20 Pull-ups

Lunge 30 ft

1-6-15

Baseline

Row 500 m

40 squats

30 sit ups

20 push ups

10 pull ups

Then

Complete

12 min amrap

3 wall walks/ box walks

7 sumo deadlift

10 toes to bar/ knee ups