For time:
4 rounds of:
400m
10 95# Jerks
15 sit-ups
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090823
AMRAP in 20 minutes:
5 burpees
10 left arm db/kb snatch
10 right arm db/kb snatch
400m
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090819
“Helen”
3 rounds for time.
400m
21 KBS – 1.5 pood
12 Pull-ups
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090814
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then
15 min AMRAP
400m
7 KBS
9 Push-ups
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090810
400m run
20 65# OHS
400m run
20 1.5 pood KB swings
400m run
20 burpees
400m run
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090729
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters
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090715
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
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090622
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings or 55 pound dumbbell swing
12 Handstand push-ups
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090710
400m run
20 65# OHS
400m run
20 1.5 pood KB swings
400m run
20 burpees
400m run
(Courtesy of Jay Ashman)
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