May 13, 2012

1)

8 min @ 80-90% aer:

10 ghd sit ups

20 DU's

10 push press - 95/65#

(rest 5 min)

 

2)

8 min @ 80-90% aer:

row 150 m

5 burpees

10 KBS - 1.5/1 pd

(rest 5 min)

 

3)

8 min @ 80-90% aer:

run 100 m

5 power clean - 135/95#

5 toes to bar

(rest 5 min)

 

4)

8 min @ 80-90% aer:

Airdyne 25 sec

6 burpee broad jumps

3 HSPU

(rest 5 min)

 

 

5)

8 min @ 80-90% aer:

Row for meters

 

Matt B. 3:00pm

 

1) 8rnds

 

2) 5 + row

 

3) 7+ run

 

4) 5 + ad

 

5) 2100m