Archive for April, 2011

Thursday April 7, 2011

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Weighted Pull Ups (5,4,3,2,1,1,1)

Work Dead Hangs Or L-Pull Ups Or Practice Kipping

5 Min Max Distance Row

Rest 2 Min

5 Min Max Reps Sit ups

(start on either station)

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Wednesday April 6, 2011

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Clean and jerk

12 Min to find 1Rm Clean and Jerk

4 Rds for time:

6 clean and jerk (135/95#)

9 Burpees

12 Slamball

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Tuesday, April 5, 2011

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For Time:
500 M Row
30 Wall Ball
30 Box Jumps
30 Air Squats
30 Push Ups
30 TTB or KTE
30 Ring Dips
30 Weighted Lunges (25/15)
30 Sledge Strikes
30 KB High Pulls

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Monday April 4, 2011

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“Angry Helen”
5 Rounds of:
400 M Run
21 KB Swings 53/35#
12 Pull Ups Advanced: Chest to Bar Pull Ups

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