#a1---------------------------------------------------------------------------------------------------------
21-15-9 reps
Dumbell thrusters 100lbs
Bench Press 205lbs
18:34 on 1-5-11
#a2 -------------------------------------------------------------------------------------------------------
21-15-9 reps of
Burpees
100 lb curls
80 lb butterflies
16:08 on 1-18-11
#a3------------------------------------------------------------------------------------------------------
50 Hand stand pushups
100 toes to rings
run a half mile
18:11 on 1/1/11
#a4-------------------------------------------------------------------------------------------------------
4 rounds for time
10 x 170lb dumbell squats
10 x ring pullups with 30lbs added
10 x 230lb bench press
19:55 on 2-21-11
#a5-------------------------------------------------------------------------------------------
3 rounds for time
21 x 40 lb dumbell snatch right arm
21 pullups
21 x 40 lb dumbell snatch left arm
21 pullups
Kick bag 7x every drop on the pullups
26:55 on 1-3-11
#a5--------------------------------------------------------------------------------------------------
5 rounds for time
10 x Romanian dead lifts at 100 lbs
10 x Burpees with 10lbs each hand
20 x shoulder shrugs 170 lbs
20 x curls 100 lbs ( 10 each arm? with dumbells)
20x situps with 25lb plate on chest
23:33 on 2-15-11
#a6--------------------------------------------------------------------------------------------------
21 min AMRAP
20 x toes to rings
20 x 24" box jumps
20 double unders
3 hand stand push ups with 9" rack
20 x shoulder shrugs 170 lbs
3 and 4/5 rounds on 4-9-11
