Saturday 121215
Complete as many rounds and reps as possible in 12 minutes of:
155 pound Deadlift, 15 reps
15 Deficit push-ups, hands on 25 pound plates
15 Box jumps, 24" box
4 rondas + 15 Push-up

Sprint Intervals - On track/rolling starts

60m - 7.90, 7.50, 7.56, 7.34, 7.59, 7.46, 7.56, 7.85, 7.9, 7.9

Max back squat 205

30 overheard squat
30 box push ups
10 cals on airdyne bike

20 OH SQUAT
20 BOX PUSH UPS
20 cals on air. Bike

10 OH SQUAT
10 BOX PUSH UPS
30 cals on air. Bike

Tabata Row (1-8)
Run 400m (9-16)
Tabata Squats (17-24)
Run 400m (25-32)
Tabata Pull-ups (33-40)
Run 400m (41-48)
Tabata Push-ups (49-56)
Run 400m (57-64)
Tabata Sit-ups (65-72)

21 - 15 - 9

Clean
dips

(I was sick)

52 cards on the deck, one card per minute.

50 box jump
50 jumping pullups
50 kb swing 1 pood (32 pounds)
50 walking lunged
50 knees to elbows
50 45lb. push press
50 back extensions
50 wall ball /20lb/10'ft.
50 burpees
50 double unders

7 attempts at 1rep max split jerk

1 RM clean, front squat, push jerk

20 min AMRAP

5 pull ups
10 pushups
15 Air Squats

14 rounds and 4 pullups