Slosh Pipe 200 ft. walk
15-Sumo Deadlift Highpulls
5 Rounds for time.
07/17/09
07/15/09
10-Sledge Hammer Swings (per side)
10-KB Swings
10 Rounds for time.
07/14/09
400M Run
8 Rounds for Time (mandatory 1 minute reat between rounds)
Run Forrest Run…
07/13/09
“Angie”
100-Pullups
100-Pushups
100-Situps
100-Squats
Complete as quickly as possible!
07/09/09
10-Alternating DB Power Cleans
10-Weighted Ball “V” ups
10-Box Jumps
Complete as many rounds in 20 mins.
07/08/09
400M Run
Dips (Max Reps)
20 Ball Slams
6 Rounds for Time.
07/07/09
20-Body Rows
20-Overhead Squats
5 Rounds forTime…
07/06/09
“The Grinder”
500M Row
15-Push Press (95m 65w)
250ft. Versa Climber
15 Burpees
4 Rounds for time. (you can thank Ryan for this one!)
07/02/09
“Tabata”
Single Arm Aronld DB Push Press
Giddy Ups (Wreckin Rope)
45 degree Ball Thrusts
Sprawls
Max effort for 20 seconds, 10 second rest
8 Rounds of each Movement Have fun…. I know I did
07/01/09
20-Ring Pushups
20-Walking Lunges (per leg!)
50-Double Unders (jump rope)
5 rounds for time.
