Sunday 091220-Rest

Rest Day

Saturday 091219-W; W

Overhead Squat
Find 1RM

"Karen"
For time:
150 Wall Ball Shots (20/14)

Friday 091218-MWG

3 round for time:
50 Box Jumps, 24"
21 Deadlifts (185/135)
30 Pull-ups

Thursday 091217-Rest

Rest Day

Wednesday 091216-WG

As many rounds as possible in 20 minutes:
10 Thrusters, 95 lbs
10 Pull-ups

Tuesday 091215-M

5 rounds, each for time:
Row 500 meters

Rest as needed between rounds. Post times of each effort.

Monday 091214-W; GG

Front Squat
3-3-3-3-3

5 rounds for time:
10 Ring Dips
10 Burpees

Sunday 091213-Rest

Rest Day

Saturday 091212-WG

21-15-9 for time:
Deadlift (225/155)
Knees-to-Elbows

Friday 091211-W; MM

Bench Press (just for fun)
Find 1RM

For time:
Row 1000 meters
Run 800 meters
Row 500 meters
Run 400 meters

Thursday 091210-Rest

Rest Day

Wednesday 091209-GW

5 rounds for time:
10 Dead Hang Pull-ups
10 Dumbbell Squat Cleans (45/30 each)

Tuesday 091208-W; GM

Shoulder Press
3-3-3-3-3

Tabata Mash-up
Pushups
Box Jumps, 24"

Monday 091207-M

6 rounds, each for time:
Run 400 meters

Rest as needed between rounds. Post time of each run.

Sunday 091206-Rest

Rest Day

Saturday 091205-WW

3 rounds for time:
30 Hang Squat Cleans (95/65)
30 Thrusters (45/30)

Friday 091204-WG

5 rounds for time:
5 Deadlift (275/185)
10 Burpees

Thursday 091203-Rest

Rest Day

Wednesday 091202-M

4 rounds, each for time:
Run 800 meters

Rest as needed. Post time for each run.

Tuesday 091201-GG

10-9-8-7-6-5-4-3-2-1 for time:
Handstand Pushups
L-Pull-ups