10 HSPU
15 Deadlift at 255lbs
25 Box jumps
50 Pullups
100 Wall balls
200 Double Unders
400m Run with 45lb plate
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2010
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December
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- Murph 49:26 PR
- AMRAP 20 min "Nate": 2 jumping MUs, 4 HSPUs, 8 KBS...
- 7 rounds: 1 power clean + 3 front squats at 165, 7...
- Split Jerk 1-1-1-1-1-1-1
- 1 Round of "Bull"
- Tabata squats "bottom to bottom", run one mile- 14...
- DT
- Back Squats
- Randy
- Nutts 38:43
- 4 RFT: 25 box jumps, 25 KB swings 35lbs., 1/4 mile...
- Amrap 20 min: 5 CTB, 10 x ring dips, 16 x 35lb one...
- 3 RFT: 10 x 35lb weighted pullups, 30 x good morni...
- Shoulder press 1x5, push press 3x5, push jerk 5x5
- Deadlifts and situps
- 3RFT: 200 single unders, 15 pullups, 50 squats, 15...
- 5 rounds: Max Rep Pushup and Deadhang Pullups
- Filthy Fifty
- Sickness Wednesday-Friday and still getting over it
- Deadlift 2-2-2-2-2-2-2-2-2-2 rest 60 sec between sets
- 21-18-15-12-9 of 95lb snatch, wall ball, KTE
- Crouchfit Total
- Muscle-ups, Forward Rolls, Pistols, Cast Wall Walks
- SDHP and Heavy Thrusters
- Rest Day
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December
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