400 m Push Ups

For 02.01.11

400 m Sprint
50 Push Ups
400 m
50 Push Ups
400 m
50 Push Ups
400 m

Max Reps

For 01.31.11

5 rounds of: (95/65#)

Max reps w/out putting the bar down
Shoulder Press
Push Press and
Pull Ups
-Rest-

The Lord's Day

A day of rest.

Back Squat WOD

5-5-5-5-5

5K Run

Sprinting Deadlift

For 01.27.11

21 Deadlifts (Bodyweight)
400 m Run
15 Deadlifts
200 m Run
9 Deadlifts
100 m Run

Rest Day

Have a good day off.

Rule Of Three

For 01.25.11

W/a group of three, one works while the other 2 rest
7 rounds of:

7 Burpees
7 Box Jumps
7 Cleans (115/95#)

Thruster Drop Set

For 01.24.11

21 Thrusters (95/65#)
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees

The Lord's Day

A day of rest.