Thursday 30/9/10

As many rounds as possible in 10 minutes of:
10 Front Squats 125/85 lbs
10 Box Jump (30 in.)s
10 Pull-ups

Wednesday 29/9/10

For Max Weight Clean, 1 rep max Bench 1 rep max Overhead Squat 1 rep max

Tuesday 28/9/10

Barbara
5 Rounds each for time
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

Monday 27/9/10

3 rounds for time of:
200 m Run
50 Double Unders
25 Thrusters 95/65 lbs

Saturday 25/9/10

Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps),
Sumo deadlift high-pull 75 pounds (Reps),
Box Jump, 20″ box (Reps),
Push-press 75 pounds (Reps),
Row (Calories).

1 minute rest in between rounds.

Friday 24/9/10

'Nancy'
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Thursday 23/9/10

For Time:
400 m Run
25 Walking Lunges
50 Box Jump (20 in.)s
20 Double Unders
25 Ring Dips
20 Knees-to-elbows
30 Kettlebell Swings 1.5 pood
30 Sit-up (abmat)s
20 Dumbbell Hang Squat Cleans 15 kg
25 Supermen
30 Wall Balls 6 kg

Wednesday 22/9/10

3 Rounds for time 200m run 30 lunges 10 pullups

Tuesday 21/9/10

'Grace'

For Time:
30 Clean and jerk


Max reps in 2mins of:
PushUps
(3min rest)
Pullups

Monday 20/9/10

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 9/6 kg ball

The 'Seven'