2/18/10
Row 5k
2/17/10
As many rounds as possible in 20 minutes: One rounds consists of: 1 Handstand Push Up 1 Strict Chin Up 1 Ring Dip 3 Handstand Push Ups 3 Strict Chin Ups 3 Ring Dips 5 Handstand Push Ups 5 Strict Chin Ups 5 Ring Dips 5min rest then; 3×20 GHD situps 1min rest between sets.
2/16/10
Strength Power Clean 3, 3, 3, 3, 3 (Find 3 RM) MetCon Complete 5 rounds of the following: 3 Clean Pulls 3 Power Cleans 3 Push Press 3 Push Jerks 3 Good Mornings *Perform at 60%-70% of 3 RM Power Clean *Rest 2 minutes between rounds
2/15/10
Strength 5×5 Squats 5×2 Bench MetCon Complete 3 rounds of the following of: Sledge Hammer Strikes Right – 1 minute Box Jumps 20″ – 1 minute Sledge Hammer Strikes Left – 1 minute Dumbbell Hang Clean 45 lbs – 1 minute *Rest 1 minute between rounds *Score total reps per round.