Mission Of The Day 13 Nov09

For time:

400m Lunges

Mission Of The Day 12 Nov09

Strength:

5×3 Back Squat 85% 1RM
3×8 Dead Lift 75% 1RM

Metcon: 2rds For time

800m Run 2 min rest between runs

Mission Of The Day 11 Nov09

Strength:3rds
Stay on bar

Weighted Pull Up 3 35lb m 18lb f
Strict Pull Up 5
Kipping Pull Up 7

Metcon: AMRAP 12min

5 SDHP 115lb M 85lb F
8 Ring Dips
11 Push Ups

Mission Of The Day 10 Nov09

Strength:

5×3 Front Squat 85% 1RM
5×3 Snatch Pull Heavy

Metcon: For time

100 Squats
50 Knees To Elbows
100 Box Jumps 24in m 20in f

Mission Of The Day 9 Nov09

Strength:

3×6 Clean & Jerk 65% 1RM

Metcon:4rds

Row 400m sprint 2min rest between

Mission Of The Day 7 Nov09

Make Up Day!

Skill Work!

Mission Of The Day 6 Nov09

Strength:

5×5 Bench Press 75% 1RM

Metcon: 4RDS

400m Sprint 2min recovery in between sprint

Mission Of The Day 5 Nov09

Strength:

6×3 Dead Lift 80% 1RM
3×6 R&L Weighted Step Up 65% BW

Metcon: 12min AMRAP

6 Burpee long jumps
12 Med ball slams 20lb m 14lb f
18 Double unders

Mission Of The Day 4 Nov09

100 Pull ups for time:

Mission Of The Day 3 Nov09

Strength: Work To 1RM

5×1 Power Clean
5×1 Over head Squat

Metcon: 4RDS for time

400m Over head med ball run 20lb m 14lb f
15 Med ball cleans 20lb m 14lb f
10 Burpees