05/17/2012

I. 400m Run
3 x 10 PVC Rollouts/10 OHS

II. OHS 5 x 5 (75#)

III. 10 - 1
Deadlifts (125#)
15 Squats between Rounds
Time: 11:00

05/15/2012

I. 200m Run
3 x 10 PVC Rollouts/10 OHS

II. 5 x 5 Back Squats (95#)

III. 5 x using one bar 65#
5 Deadlifts
10 SDLHP
15 Hang Cleans
20 Push Presses
Time: 20:00

05/13/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 OHS

II. Deadlifts 5 x 5 (155#)

III AMRAP 15 minutes
5 Pull ups
7 Push Presses (65#)
9 KTEs

05/11/2012

I. 200m Run
3 x10 PVC Rollouts/10 OHS

II. 10 - 1
Thrusters (65#)
Push ups
American KB Swings
Time: 15:30

III. Shuttle Runs

05/10/2012

!. 400m Run
Tabata 20:10 x 8
OHS
Lunges

II. Squat Cleans (105#)

III. Tabata Abs 20:10 x 8
GHD Sit ups
GHD back Extensions
Plank Holds

05/09/2012

I. 1200m Run
3 x 10 PVC Rollouts/10 OHS

II. EMOTM 15 minutes
3 Push ups
Bar Complex - Deadlift, Hang Cleaan, Front Squat, Push Press, Back Squat, Push Press (65#)

III. 7 minutes
Sit ups
Sprints

05/08/2011

I. 1200m Run
Tabata 20;10 x 8
Squats
PVC Rollouts

II. OHS
5-5-3-3-2-1-1 (85#)

III. 4 x
7 Hang Snatch
10 Wall Balls