"HELEN" WITH A TWIST
21 KB SWINGS
12 PULL-UPS
400M RUN
50LB KB SWING / RING PULL-UPS
3 ROUNDS FOR TIME
OR
6 ROUNDS FOR TIME
DECEMBER 12, 08
"TABATA AND RUN"
PUSH-UPS 4 ROUNDS
STEP-UPS 8 ROUNDS
400M RUN
FLUTTER KICKS 8 ROUNDS
PUSH-UPS 4 ROUNDS
400M RUN
20 SEC WORK 10 SEC RECOVER
PUSH-UPS 4 ROUNDS
STEP-UPS 8 ROUNDS
400M RUN
FLUTTER KICKS 8 ROUNDS
PUSH-UPS 4 ROUNDS
400M RUN
20 SEC WORK 10 SEC RECOVER
DECEMBER 10, 08
"BABY BLUES"
L - SNATCHES
L - THRUSTERS
L - STEP-UPS 18'
L - KB SWINGS
R - SNATCHES
R - THRUSTERS
R - STEP-UPS 18'
R - KB SWINGS
100M RUN
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
35LBS KB
L - SNATCHES
L - THRUSTERS
L - STEP-UPS 18'
L - KB SWINGS
R - SNATCHES
R - THRUSTERS
R - STEP-UPS 18'
R - KB SWINGS
100M RUN
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
FOR TIME
35LBS KB
DECEMBER 9, 08
"CRAZY LADY"
KB SWINGS
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
15, 14, 13, 12, 11, 10
FOR TIME
KB SWINGS
MOUNTAIN CLIMBERS
SQUATS
BURPEES
PRESS
15, 14, 13, 12, 11, 10
FOR TIME
DECEMBER 8, 08
200M RUN
100 FARMERS CARE
20 WALL BALL
20 PUSH-UPS
20 KB SWINGS
20 SQUATS
60 JUMP-ROPE
4 ROUNDS FOR TIME
100 FARMERS CARE
20 WALL BALL
20 PUSH-UPS
20 KB SWINGS
20 SQUATS
60 JUMP-ROPE
4 ROUNDS FOR TIME
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