Wendesday - 11/17/10

1, 1, 1, 1, 1, 1 Deadlifts

3 rounds of:
10 box jumps 20"
5 box jumps 26"
1 box jumps 32"
12 GHD sit ups
12 GHD back extensions
12 KB swings 53#

10, 10, 10 good mornings
20, 20, 20 TRX pendulums
100 TRX bicycles


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Tuesday - 11/16/10

21-15-9 of
Hang power snatch (95#)
Lateral jump overs (height - 20" bar)(each jump is 1 rep)
Toes to bar


Rest exactly 1 minute then do:

2 minute AMRAP:
HSPU
2 minute AMRAP
Muscle ups

Rest exactly 1 minute then do:

15-12-9 of
Clean and jerks 135#
Burpees


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Monday 11/15/10

AM -
40 minute, easy run

PM -
1, 1, 1, 1, 1, 1 Jerks

With a running clock do 100 burpees
w/3 ground to overhead anyhow at the top of each minute (w/185#)



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Sunday - 11/14/10

Rest Day



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Saturday - 11/13/10

Mid-Atlantic Hopper Challenge 2010 WOD's 1, 2 and 3

WOD #1:
30-20-10 of:
Wall Ball 20#
Hang Power Cleans 95#

WOD #2:
3 minute AMRAP of:
Back Squats 225#

WOD #3:
For time:
500 Meter Row
44 Double unders



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Friday - 11/12/10

3, 3, 3, 1, 1, 1 weighted Pull Ups and Dips

10 minute AMRAP of:
2 HSPU
2 muscle ups
50 meter OH sandbag shuttle run 52#
10 wall-touch rolling sit ups (lie with head 1 foot from wall, lift legs until feet touch wall behind head, roll open and perform a full sit up.  That is one rep)

10, 10, 10
barbell bent rows
scap retraction to bent press
ring push ups to frog crunch


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Thursday - 11/11/10

Recovery Day

15-20 mile bike ride



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