MONDAY 10-24-11
"Mary"
AMRAP in 20 minutes
5 Handstand Push-ups
10 Pistols-alternate legs
15 Pull-ups
TUESDAY 10-25-11
Front Squat
2-2-2-2-2-2-2-2-2-2
WEDNESDAY 10-26-11
"Carse"
Begin with 100' Bear Crawl before each round
21-18-15-12-9-6-3
Squat Clean (95, 65)
Double Under
Deadlift (185, 115)
Box Jump (24, 20)
*after bear crawl scale rounds as needed 21-15-9 or 15-12-9 or 18-12-6...
THURSDAY 10-27-11
AMRAP in 20 minutes
Run 400 Meters
10 Pull-ups
15 Back Extensions (every other round on GHD)
20 Sit-ups with weight (25)
FRIDAY 10-28-11
"Tabata This"
4 consecutive Tabatas of:
Ring Dips, Squats, Push Press (45, 35), Burpees
*count total of all reps for score
SATURDAY 10-29-11
NO 10:00 CLASS TODAY
5K Run beginning at Osage Center at 8:00am
If you'd like to enter you may register on the day of the race at 7am at the Osage Center.
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