2012
Complete the following : 10 rounds: 10 burpees 10 squats 200 m swim ( any stroke )
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Complete the following : Run 2 miles Then 8 rounds: 50 m bear crawl 50 m burpee broad jump Then Run 2 miles
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Complete the following : 5 rounds of : 10 HSPU 20 pull ups( dead hang ) 30 burpees 40 squat jumps 50 situps Then : 5 mile run moderate pace
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Complete the following : Time for the resurgence of a classic: Running with Angie: 100 pull ups 1 mile run 100 push ups 1 mile run 100 situps 1 mile run 100 squats 1 mile run
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Complete the following: WU: 200 m swim any stroke 500 m – CSS ( 1 min rest ) 5x 100m – freestyle (15 sec rest in between each set) 500 m – CSS (1 min rest) 5 x 100 m- freestyle ( 15 sec rest) 500 m – CSS ( 1 min rest )
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Complete the following : 30 min AMRAP: 10 pull ups 20 pushups 30 squats Then : 3 mile run at a moderate pace
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Complete the following : 1 mile run 100 pull ups 200 pushups 300 squats 1 mile run Notes: use a 20 lbs vest if you have it , and feel free to partition if you so choose
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Complete the following : 2 x 2 mile sprints ( 5 min rest ) Then : Complete 500 burpees
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Complete the following : 10 mile run Every mile complete : 20 push ups 20 squat jumps
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Complete the following : 2 mile run 5 rounds of : 1 min burpees 1 min squats 1 min pull ups 1 min situps 2 mile run
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