12-8-11
Complete the following for time: 1000 m Row 50 Pull-ups 100 Push-ups 150 Squats 800 m Run Partition the pull ups, push ups and squats as needed.
12-7-11
Complete 5 Rounds of the Following: 5 Deadlifts 5 Hang Cleans 5 Push Press Increase the load each round. Rest as necessary between rounds.
12-6-11
For Load/Technique: Back Squat 5-5-5-5-5 Rest. Then… 25 Unbroken Back Squats at a weight of your choosing.
12-2-11
Complete 3 rounds of the following: 45 secs Sledgehammer Strikes 15 secs Rest 45 secs Tire Flips 15 secs Rest 45 secs Jumping Split Lunges 15 secs Rest 45 secs Lateral Burpees 75 secs Rest
12-1-11
10 rounds of: 3 Deadlifts 70% of Max Every minute on the minute for 10 minutes Rest 5 mins. Then… Conduct a 12 minute AMRAP of your “GOAT(s)”. For example, if two weaknesses I want to work on are Pistols …
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11-30-11
Complete the following For Time: 21 Sumo Deadlift High-pulls @75 pounds 21 Push Jerks @75 pounds 18 Sumo Deadlift High-pulls @75 pounds 18 Push Jerks @75 pounds 15 Sumo Deadlift High-pulls @75 pounds 15 Push Jerks @75 pounds 12 Sumo …
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11-29-11
Complete the following for time 5 rounds: 10 Knees-to-elbows 15 Goblet Squats 20 Box Jumps
