The Final

4 RDS:

5 Muscle ups (10 pullups, 10 dips)
10 Gut Busters
15 KB SWINGS 35/55


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Meeks is the King of Hair Gel

7 Rounds:

200M Run
5 HSPU
15 Back Squat (135/95)
20 Hollow Rocks

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METCON Battle

5 Rounds:

400M Run

50 Air Squats

30 Sit Ups

20 Push Ups

OR

4 Rounds:

400M Run

10 Thrusters

20 Push Ups

30 Alternating lunges

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P Rabbitt

21-18-15-12-9-6-3
Hang Squat Snatches 65/95
Pullups
Wall Balls 14/20
Even Rds=30 Dubs/150 Singles

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Killer

800M RUN
21-15-9
CLEANS (65/95)
BURPEES
800M RUN

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Finally Friday

25-20-15-10-5:
Wall Balls
Gut Busters
Pull Ups
KB Swings (35/50)

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Bunch of Jerks

5 Rounds for Time: (At Wagner)

2 Suicide Runs
15 Split Jerks 65/95

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Chip Chip

25 SDLHP 95/135
25 Burpees
25 KTE
Bear Crawl 80yds
25 1 Leg Pistols(each)
25 Deck Squats
25 SDLHP 95/135

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San Diego

20 minutes continuous of the following:

5 Pull Ups
5 Burpees
10 Deadlift (185#/95#)
20 Double Unders or 20 Jumping Air Squats

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(Compare times to 7/22/08)

Happy Monday

4 Rounds for Time:

10 OHS 95/135#
15 Push Jerks 65/95#
20 DB Walking Lunges 20/30#

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Friday Push

Run 800 meters
20 Push Ups
20 Push Press at 45#
Run 400 meters
30 Push Ups
30 Push Press at 45#
Run 200 meters
40 Push Ups
40 Push Press at 45#
Run 800 meters

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T-$$$$

At Wegner

2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups

2 Rounds:200m Run
15 Dips
10 HSPU

2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups

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Donald

10 Burpees
20 KTE
30 Dips
40 KB Swings 35/53#
50 Box Jumps
40 Wall Balls 14/20#
30 Pull Ups
20 HSPU
10 Burpees
*100M Run after each exercise

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WOD

4 Rounds:

400M Run
20 Ball Slams 14/20#
15 KTE'
10 KB Swings 35/53#

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WOD

400m Run
21 Bench Press (BW)
400m Run
21 Push Jerk (65/95)
400m Run
21 Thruster (65/95)

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Half Man-Half Woman

4 Rounds for Time

200M Run
10 Hang Power Snatch 65/95
15 SDLHP 65/95
10 Strict Pull ups

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Croc of...

5 Rounds:

10 Split Jerks 65/95#
10 KB Swings 53/70#
10 Turkish Get Ups 18/25# (5 each)

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Okie Dokie

3 Rounds for Time:

400M Run
21 KB's 35/53#
12 OHS (front squat) 65/95#

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New Years Resolution

400M Run
21-15-9
Deadlifts
Pull Ups
Deck Squat+Mt Climbers
400M

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12 Days of Christmas

12 Squats
11 Sit Ups
10 Wall Balls
9 KB swings (55/35)
8 Burpees
7 Box Jumps
6 DL (95/65)
5 Hang Cleans (95/65)
4 Thrusters (95/65)
3 Racked Lunges (95/65)
2 Front Squats (95/65)
1 Mile Run

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