JUNE 1, 2012

MUSCLE UPS
HANDSTAND WALK
10 ,10M ,8 ,8M ,6 ,6M ,4 ,4M ,2 ,2M
FOR TIME

MAY 31, 2012

10 KB SWING 50/35
100M SPRINT
20 KB SWING
200M SPRINT
20 KB SWING
400M RUN
40 WALL BALLS 20/14
200M SPRINT
20 WALL BALLS
100M SPRINT
10 WALL BALLS
FOR TIME

MAY 30, 2012

3 CLEAN & PRESS 155/115
6 BOX JUMPS 24/20
9 HSPU
ROPE CLIMB
15 MIN AMRAP
ROPE CLIMB RX = ASCENDING COUNT PER ROUND
SCALED = 1 PER ROUND

MAY 29, 2012

50 DBL UNDERS
THEN:
K2E
BURPEES
21.15.9
50 DBL UNDERS AFTER EACH SET
AND AT TE END
FOR TIME

MAY 28, 2012

"THE SEVEN"
7 HSPU
7 THRUSTERS 135
7 K2E
7 DEADLIFT 245
7 BuURPEES
7 KB SWING 70
7 PULL UPS
7 RDS FOR TIME

MAY 26, 2012

"MURPH"
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 SQUATS
1 MILE RUN
FOR TIME
DONE WITH A 20LB VEST

MAY 25, 2012

ROW
BIKE
BOX JUMPS 20/16 UP AND OVER
DBL UNDERS
GHD
1 MIN EACH MOVEMENT
3 RDS MAX REPS

MAY 24, 2012

10 PUSH PRESS / JERK 135/95
15 HR PUSH UPS
5 RDS FOR TIME

MAY 23, 2012

10 HSPU
15 CLEANS @ 65%
25 BALL SLAMS 25/15
50 BOX JUMPS 24/18
100 DBL UNDERS
FOR TIME

MAY 22, 2012

200M RUN
10 OHS 135/95
12 MIN AMRAP

MAY 21, 2012

DEATH BY PULL UPS

MAY 19, 2012

"300"

25 PULL UPS

50 DEADLIFTS 135/95

50 BOX JUMPS 24/18

50 PUSH UPS

50 KB CLEAN AND PRESS 35/20

50 FLOOR SWEEPERS 135/95

25 PULL UPS

FOR TIME

MAY 18, 2012

SNATCH
5.3.3.2.2.2.1.1.1

MAY 17, 2012

400M RUN
20 ROLLING STAND UPS
400M RUN
20M HANDSTAND WALK
400M RUN
20 ROLLING STAND UPS
400M RUN
20M HANDSTAND WALK
FOR TIME

MAY 16, 2012

21 DBL UNDERS
15 KB SWING 50/35
9 BURPEE BOX JUMPS
15 MIN AMRAP

MAY 15, 2012

6 MUSCLE UPS
9 HANG POWER SNACTH 95/65
5 RDS FOR TIME

MAY 14, 2012

"GRIFF"
800M RUN
400M BACKWARDS RUN
800M RUN
400M BACKWARDS RUN
FOR TIME

MAY 12, 2012

150 HSPU
150 THRUSTERS 75/45
150 BOX JUMPS 24/18
150 WALL BALL 20/14
IN TEAMS OF 4
ONLY 2 ATHLETES WORKING
AT A TIME ON ANY MOVEMENT
THEN:
400M RUN AS A TEAM

MAY 11, 2012

“CINDY”
5 PULL UPS
10 PUSH UPS
15 SQUATS
20 MIN AMRAP

MAY 10, 2012

50 WALL BALL
800M RUN
3 RDS FOR TIME

MAY 9, 2012

DEADLIFTS 225/155
DBL UNDERS
HSPU
21.15.9
SKILL DEADLIFT

MAY 8, 2012

21 OH WALKING LUNGES
14 RING DIPS
7 T2B
5 RDS FOR TIME

MAY 7, 2012

CLEANS
3.3.3.3.3
NEW ATHLETES STAY LIGHT AND WORK ON TECH
BONUS
30 CLEAN & PRESS
FOR TIME

MAY 4, 2012

5K RUN
FOR TIME

MAY 3, 2012

10 HR PUSH UPS
5 PUSH PRESS 135/95
10 RING DIPS
5 PUSH JERK 135/95
12 MIN AMRAP
SKILL PUSH PRESS/JERK

MAY 2, 2012

30 PULL UPS
30 BOX JUMPS 24/18
400M RUN
4 RDS FOR TIME
SKILL WALL BALL