23 July 2013

Strength:

5x5 Deadlift
205, 215, 225, 255, 225

3x10 Floor Press @ 135#

Stamina:

15-10-5

GHD Sit Ups
Back Extensions
KB Swings @ 35#
Ring Dips

Prep Phase (BW):

20m AMRAP

25 Mountain Climbers
20 Flutter Kicks
15 Jumping Jacks
10 Dips
200m Run

21 Jan 2013 MLK Day

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy" - Martin Luther Kind Jr.

For Time: (16:32)
30 Handstand Push Ups
40 Pull Ups
50 DB Swings @ 50lbs
60 Sit Ups
70 Burpees