10/30/09
Bench Press 5×1 MetCon 30 Walking Overhead Lunges (15 ea leg) Sprint 1 Full Gasser 30 KB Swings 2 pood Rest 90 seconds between rounds *Back knee has to barely touch the ground on the lunge to be counted.
10/29/09
FGB Wall Ball Ball Slams Row Bag Flips Kickout complete as many reps a possible for one minute, and move directly to to next exercise for one minute. after you complete all 5 movements 1 minute rest. 3 Rounds
10/28/09
Power Snatch 8×2 MetCon 6 Bench Press 225 lbs 9 Ring Dips 12 Pull Ups *1 minute rest between rounds
10/27/09
Complete 20 rounds: Sprint 50 yards *30 seconds rest between rounds
10/26/09
Squat 3×6 @ 75% of 1 RM Press 3, 3, 3, 3, 3 Rest 5 min. 7 Dumbbell Hang Cleans 50 lbs 7 Push Ups 250 Meter Row
10/23/09
Power Clean 3, 2, 2, 1, 1, 1, 1 Part 2 Sprint 1/2 Gasser 25 Ball Slams 40 lbs Sprint 1/2 Gasser 25 Ball Slams 40 lbs Sprint 1/2 Gasser 25 Ball Slams 40 lbs Sprint 1/2 Gasser 25 Ball Slams 40 lbs (1/2 gasser=53 yrds up & back)
10/22/09
Weighted Step Ups 12, 12, 12, 12 *6 each leg 5 min rest then… 4 Clapping Pull Ups 6 Clapping Push Ups 8 Standing Broad Jumps (minimum of 6 feet per jump) *Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.
10/21/09
25-Box Jumps 25-Body Rows 15-AWT 25-KB Swings 25-Ball Slams 3 Rounds for time.
10/20/09
4 rounds for time: Max Rep Bench Press Body Weight Max Rep Pull Ups 15 GHD Sit Ups 3 Sprints 30ydsM 25ydsW Post total number of reps on bench + pull ups and times to logwod
10/19/09
5-Clean to Press 80%BW 250M Row 4 rounds