Month: September 2010

September 29, 2010

AMRAP in 12 min of: 3- 75% Body weight push jerks 6- 2 pood kettlebell swings 9- 32 inch box jumps Skill work: Hand stand balances

September 28, 2010

Front squat 5 rep max Skill work: PVC Sotts press

September 27, 2010

AMRAP in 20 min of: 200m run 10 standing long jumps of your height 5- 35#dumbell snatches each arm seperately (10 total) Skill work: Cartwheels

September 25, 2010

AMRAP in 20 min of: 400 meter run Max pull ups Score is total pullups x 10 plus total meters Skill work: Super stretch

September 24, 2010

4 Rounds for time of: 500 meter row 400 meter run rest equal time for the 900 meters score is longest time to complete the 900 meters Skill work: Diving rolls