15-Ring Flyes
50-Lateral Toe Tap
20-Dips
400m Run
4 Rounds for Time
05/28/09
05/27/09
Breathing Ladder
KB Swings
1-15-1
One Breath Per Rep
Enjoy!
05/26/09
“Fran”
Thrusters
Pullups
21/15/9
For Time!
05/25/09
“Tabata”
complete as many reps as possible of each movement in 20 seconds with a 10 second break.
8 rounds each
-Wreckin Rope
-Toe touches
-Abmat crunches
-Jumping pullups
-
05/22/09
20-Heavy Bag Flips
30-Ball Slams
Complete as many rounds in 20 minutes
05/21/09
“OUCH”
This one is going to hurt…
600m Row
30 Box Jumps (24″M 18″W)
30 Wall Ball Shots (20lbs.M 10lbs.W)
4 rounds for time.
05/20/09
10-Sledge Hammer swings (per side)
200-Jump Rope skips
7 rounds for time!
05/19/09
10-Close Grip Pullups
10-Burpees
Complete as many rounds in 20 minutes.
05/18/09
15-Hindu Pushups
20-Abmat medi ball situps 10M 6W
10-Weigted Walking Lunges 50M 30W
5 Rounds for Time!
05/15/09
20-Ring Dips
20-Star Crunches
15-Back Extensions
200 ft. Farmer Walk 75M 35W
3 Rounds for Time!
