“Karen”

150 Wall Balls (M-20# W-16#

Rest 5 minutes then

Deadlift

5-5-5-5-5 (each set increase weight)

Friday, October 31, 2008 (W)

"Karen" (Must complete before deadlifting.)

150 Wall Ball shots for Time (M- #20, W- #16)

Rest 5 Minutes then:

Deadlift:

5-5-5-5-5

Run 400 meter 2x for best Time  2 min rest in between 

Then:

50-40-30-20-10:
 

Double Unders
(Knees-to-Elbows 30-20-10 only)
Push-Ups

Thursday, October 30, 2008 (MG)

Run 400 meter 2x for best Time  2 min rest in between

Then:
50-40-30-20-10:
 
Double Unders
(Knees-to-Elbows 30-20-10 only)
Push-Ups

AMRAP 20 Minutes:


100 M Sprint Forward
100 M Sprint Backward
3 Handstand Push-Ups*
6 Pull-Ups
9 Burpees


* Sub pike push-up or shoulder press if needed.

Wednesday, October 29, 2008 (MGW)

Tabata:
 
Dips
Thrusters (#45)
Pull-ups
Hang Squat Clean (#45)
Row for Calories

3 Rounds for Time:

10 Overhead Squats  (M- #95, W- #65) 
15 Sumo Deadlift High-Pull (M- #95, W- #65)
20 Kettlebell Swings (M- #55, W- #35)
25 GHD or Med-Ball Sit-Ups
30 Air Squats

Tuesday, October 28, 2008 (GW)

3 Rounds for Time:

10 Overhead Squats  (M- #95, W- #65)
15 Sumo Deadlift High-Pull (M- #95, W- #65)
20 Kettlebell Swings (M- #55, W- #35)
25 GHD or Med-Ball Sit-Ups
30 Air Squats

3 Rounds for Time:

500m Row
800m Run

1 minute rest between rounds

Monday, October 27, 2008 (M)

3 Rounds for Time:

50 Double Unders
800m Run