Angie 01/29/2010
 
For time:
100 pull ups
100 push ups
100 sit ups
100 squats

Post time and experiences to comments.
 
 
AMRAP in 16 minutes:
95# Floor to overhead (i.e. snatch, clean and jerk)
400m run

Post rounds and experiences to comments.
 
 
Deadlift
5-5-5-3-3-3

rest 5 minutes...

3 rounds for time:
11 hang power cleans 95/65#
60ft./20m farmers walk with the beast (70lb KB) in one hand.
200m Row

Post loads, time and experiences to comments.
 
Rest 01/25/2010
 
Stretch, foam roll, ice, whatever... maybe do something light and slow tomorrow if you have to go to the gym.  Get ready for some heavy days though.
 
Monostructure... 01/25/2010
 
Run 5K.

You can blame John for the last two workouts.
 
Filthy Fifty 01/24/2010
 
For time:

50 box jumps
50 jumping pull ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time and experiences to comments.
 
 
8 tabata intervals of each.  Finish all of each exercise before moving on to the next.

Wall Ball 14/20#
Sumo Deadlift High Pull  55/75#
Box Jump 20/24"
Push Press 55/75#
Row (for calories).

Post lowest rep round of each exercise to comments.
 
REST 01/22/2010
 
Enjoy it :)
 
MEBB + Metcon 01/21/2010
 
Back Squat
1-1-1-1-1

rest 5 mins and then,

for time:
21-15-9
Jerk 135/95#
KB swings 2/1.5pood

post loads, time and experiences to comments.
 
Jackie 01/20/2010
 
For time:
1000m row
50 thrusters @ 45#
30 pull ups

post time and experiences to comments.