Core Dirty Thirty

Run 400m
30 Back Extensions
30 Gut Busters
30 Back Extensions

Run 400m
30 Knees to Elbows
30 Back Extensions
30 Gut Busters

Run 400m

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Fight Gone Bad!

3 Rounds/1 min each station/Rest 1 min

Wall Balls (Max Reps)
SHLHP ( 65/45# Max Reps)
Box Jumps (Max Reps)
Push Press (65/45# Max Reps)
Lunges (Max Reps)

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Pain Storm 5/19/10

100 Squats
90 D/U or 450 singles
80 Pushups
70 Hollow Rocks
60 Jumping Pullups
50 Thrusters 35/45#
40 Box Jumps
30 Deadlifts 95/135#
20 Burpees
10 Renegade Rows(total) 20/30#

Adam doing the Renegade Rows

Compare times to 11/10/09 and 2/18/09

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Okee Dokie

3 Rounds:

400M Run
21 KB's 35/53#
12 OHS 65/95#


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Countdown

10,9,8,7,6,5,4,3,2,1
Pull Ups
HSPU
Gut Busters with 10 lb med ball
Front Squat 95/135#
Ring Dips

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