For time:
– 500m Row
– 50 KB Swing
– 40 Pushups
– 30 Situps
– 20 Box Jumps
– 10 Burpees
– 500m Row
Tag: Box Jump
5 Rounds for time:
– 5 Cleans
– 10 Pullups
– 15 Box Jumps
Categories
2010-04-05 UGS
5 Rounds
1a. 6 Front Squat
1b. 12 Box Jump
4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run
3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag
2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk
For time:
– Run 400m
– 10 Burpees
– 20 Box Jumps
– 30 KB Swings
– Run 800m
– 30 KB Swings
– 20 Box Jumps
– 10 Burpees
– Run 400m
Categories
2010-03-29 UGS
5 Rounds
1a. 6 Front Squat
1b. 12 Box Jump
4 Rounds
2a. 8 Cleans
2b. 1 Suicide Run
3 Rounds
3a. 10 Hip Extensions
3b. 200′ Tire Drag
2 Rounds
4a. 50 Sledge Strikes
4b. 200′ Farmer’s Walk
Dirty Thirty 300
– 30 Pushups
– 30 Wall Balls
– 30 Mountain Climbers
– 30 Pullups
– 30 Box Jumps
– 30 KB Swing
– 30 Lunges
– 30 Situps
– 30 Double Unders
– 30 Air Squats
Dirty Thirty 300
– 30 Wall Balls
– 30 Pushups
– 30 Pullups
– 30 Box Jumps
– 30 KB Swings
– 30 Lunges
– 30 Burpees
– 30 Situps
– 30 Double Unders
– 30 Air Squats
3 Rounds
– 20 Double Unders
– 20 Wall Balls
– 20 Box Jumps
– 20 KB Swings
For time:
– 500m Row
– 50 KB Swing
– 400m Row
– 40 Air Squats
– 300m Row
– 30 Wall Ball
– 200m Row
– 20 Box Jumps
Back Squat
3 x 3 Reps
3 x 1 Reps
21-15-9
– Rower Calories
– Box Jumps
Deadlift/Box Jump
– Deadlift (10-9-8-7-6-5)
– Box Jump (20-18-16-14-12-10)