Monthly Archives: March 2012

Nancy! 5 Round for time: 400 meter sprint 15 overhead squat (95)

Grace! 30 Clean and Jerk for time (135)

Rest Day

Diane: 21-15-9 225 Deadlift handstand push up

The Maltz Challenge: 400 meter run 50 pull-ups 100 meter Firemen’s Carry or 200 meter Farmer’s walk (50 lb. Dumbbell for men, 25 lb. Dumbbell for women) 50 dips 100 pushups 50 knees-to-elbows 100 sit-ups, feet anchored 400 meter run

Warm Up Skill:  Push Jerk Workout 21-15-9 Deadlift (155#) Burpees Double-Unders

Warm Up:  Muscle Up Progression Skill:  Clean Workout AMRAP 10 min 10 x KB Swings (55#) 5 x HSPU 100 meter sprint

CF  Open Games Work out #4 Good luck!

Warm up Skill: KIPPING pull ups WOD 12 minute AMRAP 5 overhead squats 65 lbs 5 turkish get ups 45 lbs 5 V ups

Warm up Skill: Overhead squat WOD Max pull ups in 5 minutes Rest 3 min Death by 10 meters