Monthly Archives: December 2011

“Death By Pull Ups”11m+11 Strength Menu:Deadlift 5-5-5-5-560-70-75-80-85

Three rounds for time of:Run 400m15 Kettlebell Snatches @ 24kg/16kg, Left & Right15 Ring Dips 22:28 (20KG) Deadlifts 5-5-5-5-5 (70-75-80-85-90)

21-15-9 reps for time of:Back Squats @ 50KGPull Ups 14:42 Strength Menu:All levels: Turkish Get Up 1-1-1-1-1 (12-16-16-16-20)

In 12 Minutes, Complete As Many Rounds As Possible Of:3 Power Cleans @ 40kg/25kg3 Push Jerks @ 40kg/25kg6 Burpees 9 Rounds

21-15-9 For Time:Thrusters@45KGDouble Unders x3 24:56@40KG

For Time Of:50 HSPURun 400m50 Ring DipsRun 400m50 Push UpsRun 400m 20:47

“Super Cindy” In 20 minutes, complete as many rounds as possible of:15 Pull Ups30 Push Ups45 Squats 4R+11

4 Rounds For Time Of:Run 400m40 Sumo Deadlifts @20KG 23:16@24KG

150 KB Push Jerks For Time:22:03@20KG

Eight rounds for reps of:20 seconds Double Unders10 seconds Rest20 seconds Burpees10 seconds Rest 204,52 (256) Deadlift 80 5 x 5